Equipment: Low Bench, Medium DB, Suspension Mid Length, Light Band

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Timed : 1 min each = 8 min

• Split Squat (Medium DB)
• Single Leg Shoulder Press
• Split Deadlift
• Single Leg Upright Row
• Repeat on the other leg

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3-4 Rounds, 6 min cutoff then switch = 12 min total

Group 1 :

• Thruster x 5 (Medium DB)
• Front Squat x 10 (Medium DB)
• Lateral Raise x 15 (Light Band)
  

Group 2 : Suspension

• Figure Four Squat x 10 reps / leg VIDEO
• Swimmers Pull x 15 reps

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Timed: 20/10 Tabata x8 Rounds = 4 min

• Dive Bomb Push-up x 20 sec
• Downdog Hold x 10 sec

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Recovery: Foam Roll