Equipment: 1-Heavy DB, Medium DB
Ladder* = 2.5 min Add Reps + 2.5 min Subtract Reps + 2 min Abs = 7 mins
- Kneeling Curls x 2,4,6,8…. 6,4,2 (Medium DB)
- Tri Push ups x 2,4,6,8….
Abs: Timed: 30 sec each x 2 Rounds
- Weighted Sit-ups (1 Medium DB)
- Weighted Leg Lower (1 Medium DB)
Ladder* = 2.5 min Add Reps + 2.5 min Subtract Reps + 2 min Abs = 7 mins
- Sumo w/ Pulse x 3,6,9,12…. (1 Heavy DB)
- Over Head Tricep Extension x 3,6,9,12… (1 Heavy DB)
Repeat Abs
Ladder* = 2.5 min Add Reps + 2.5 min Subtract Reps + 2 min Abs = 7 mins
- Curtsy Lunge x 4,8,12,16…total reps (Medium DB)
- 90 Degree Curl x 4,8,12,16….total reps VIDEO (Medium DB)
Repeat Abs
*They get as high in the ladder as they can in 2.5 mins, then try to get back to the start for 2.5 so slower members will not feel left out.
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