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Title: AOS Newport
Instructor: Anthony Diluglio
Duration: 55 minutes
Description: Amazingly enough Anthony completed this workout after chemo treatment. This is the toughest workout I own, bar none (and I have some tough ones). I really do enjoy this, but when it's done, I'm a puddle on the floor.
Chaptered by rounds - each round is 3-4 minutes - and all include a full minute of ab work. The exercises are mixed up in the rounds. So for example in round 4 you'll do 30 seconds of the punch matrix, then a 30 second plank - and repeat that 3 times. It's followed by the Russian twist.
This one is a real core burner. I have a pretty strong core, but was almost crying at the end of some of these rounds.
There is a one minute rest between each round.
Round 1:Cossack Stretch. Squat/thrust
Round 2: Squat/Press & One Arm Swing
Round 3: 2 Handed Swing & Hot Potato
Round 4: Punch Matrix & Plank
Round 5: Side Snatch & Overhead Lunge
Round 6: Squat/Kick Sots Press & Standing Oblique Crunch
Round 7: Hand to Hand Clean & Dragon Lunge
Round 8: Kettlebell Push-Up & Dive Bomber/Cobra
Extra Round: Snatch, Turkish getup and Windmill
Bonus round: 5 minute Snatch test
Wag more, bark less...
I'd rather die while I'm living then live while I'm dead.