Timed: 90/15 sec x 3 Rounds, Then Switch (10 min total)
Group A
- Burpee Snatch x 4-6 (1 heavy db)
- Opposte Arm
- Piston OH Press x Remaining Time (medium band)
Group B
- Pullovers x 10 (1 heavy db)
- Standing Chest Fly x Remaining Time (light/med band)
Timed: 30/15 x 3 Rounds (6 min)
- Chest Press (heavy db)
- Speed Piston Chest Press (light db)
- Reverse Fly (light db)
Timed: 20/10 x 8 Rounds (4 min)
- Battle Ropes (light db) - simulate battle rope slams
- Up ’n Over Explosive Bench Push-Ups
Timed 30/15 sec x 3 Rounds (2 min)
- Up/Down Plank Dumbbell Drags VIDEO (1 heavy db)
* Recommend DB is horizontal - not vertical like he is doing it.
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