Equipment: Heavy DB, Med/Heavy DB, Low Bench (can share when switching groups in first series), Mat
AMRAP = 5 min each (10 min total)
Group A
- Split Squats x 6-8 each (Med/heavy DBS, low bench)
- Reverse Deficit Lunges x 6-8 each (Med/heavy DBS, low bench)
Group B
- Squats x 8-12 (Heavy DB)
- Yates (Underhand) Row x 8-12 (Med/heavy DB)
8 min EMOM = 8 min
- Odd minutes: Deadlifts x 6-8 (Heavy DBS)….Renegade Row x ROM (Med DBS, mat)
- Even minutes: Bent Row x 6-8 (Heavy DBS)….….Bottom Half Burpees
Ladder x3, 6, 9…= 4 min
- Upright Row (Med/heavy DBS)
- Lunge Jumps (3,6,9…each)
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Recovery: Straps
Up ’n Over Head, Hands Behind Back/Head, Hamstrings
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