Equipment = Pull-up setup, Heavy DB, Medium DB, Bench, Mat
Timed: 3 min each movement = 9 min total
- Pull-up variations x max (half start on pull-ups)
- Push-up variations x max
- 1-Arm Rows x max/arm (1 Heavy DB)
Timed: 2 min each movement = 6 min total
- 1-Leg Rotational* Bent Row
- Rotational* Bench (Heavy DB)
- Pullovers (1 Heavy DB)
* Rotate the DB 90 degrees as you press/pull
Timed: 1 min each movement x 2 Rounds = 6 min total
- Pull-Apart to Burpee (4:1 ratio) (Medium-Heavy Band)
- Plank Rows (Medium DB)
- Plank Variations
Recovery: Yoga Stretch
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