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Watch Rebirth | Workout 14

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Rebirth | Workout 14

4-Week Rebirth Program • 32m
33 comments

What you’ll need:
-DB
-Jump Rope

Workout #14:

1] Complete as Many Rounds as Possible in 10 Min
-50 Dubs/100 Jump Ropes
-10 Heels Elevated Narrow Stance DB Squats
-10 Sprawls

2] Every 4 Min, for 16 Min (4 sets) for Time:
*2 min AMRAP:
-2 BC Shoulder Taps
-2 SKT
-2 Front Kick Through
*Finish last 2 minutes with:
-16 Alternating DB Snatches
-16 Alternating DB Reverse Lunges Dumbbell

Up Next in 4-Week Rebirth Program

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    Rebirth | Workout 15

    Rebirth | Workout 15

    What you’ll need:
    -Bodyweight

    Workout #15:

    Part 1 | Complete 3 Sets
    -30 sec: Fire Feet Drill
    -30 sec: Unload Beast Wave
    -30 sec: High Knee + Butt Kick + Heel Tap Combo [4:4:4]
    -30 sec: Alternating Crab Reach Hold
    30 sec: REST

    Part 2 | Complete 3 Sets of 40 Sec On and 20 Sec Off for Each Move:
    ...

  • Rebirth | Workout 16
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    Rebirth | Workout 16

    What you’ll need:
    -DB
    -KB
    Workout #16:
    A. Complete 4 Rounds:
    -90s: Kettlebell Tactical Clean + Reverse Lunge + S/A Half Kneeling Swing to Clean + Press
    -30s: Rest
    B. Complete 4 Rounds:
    -90s: Loaded Beast Sprawl + KB Snatch + S/A KB Thruster
    30s: Rest
    C. Complete 4 Rounds:
    -90s: Breakdancer + Push...

  • Rebirth | Workout 17
    32:37
    Rebirth | Workout 17

    Rebirth | Workout 17

    What you’ll need:
    -Double DB

    Workout #17:

    45 sec ON : 15 sec OFF - 4 Rounds:
    -Thigh Killas
    -DDB Reverse Lunge Clean to S/A Press Fire Feet to Sprinter Jumps
    -DB Lateral Raises
    -Lunge Heel Kicks
    -DB Iso Hold Alternating Curls Hollow Body to Crab Reach

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