Equipment: Bench, Heavy DB, Medium DB, Light DB
AMRAP = 5 min
- Dumbell Uppercuts VIDEO x10 each (Medium DB)
- Circles (Standing Around the Worlds) x10 (Light DB)
Timed 30 Sec x 3 Rounds = 6 min
- Chest Press to Close Grip Chest Press (Heavy DB)
- Shoulder to Shoulder Press VIDEO (1 Heavy DB)
- Launching Push-Up
- Rest
Ladder Down x 8, 6, 4, 2 = 5 min
- 1-Arm Clean & Press (Med-Heavy DB)
- Other Arm
- Reverse Flyes (Light DB)
Special Speed Drills = 5.5 min
Timed 5 sec : 3 sec x8 Rounds for each of the following in sequence:
(for example they do quick feet for 5 seconds, then on buzzer drop for 1 pushup, and back up to quick feet at the bell of round 2)
(for example they do quick feet for 5 seconds, then on buzzer drop for 1 pushup, and back up to quick feet at the bell of round 2)
- Chest Press Hold (90 degrees): 1 Chest Press (Heavy DB)
- 15 sec rest
- Quick Feet: 1 Push Up
- 15 sec rest
- Speed Push-Ups: 1 Jump
- 15 sec rest
- Mountain Climbers: 1 Plyo Push-Up
Recovery:
- Suspension Trainer Chest Openers
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