Equipment: Medium DBS (Plank row, curls, shoulder press, lunge twists), Heavy DBs (High pull, Swings), TRX mid length (Inverted row)
5 min AMRAP
Weighted burpee to a shoulder press x 5 (med DBS)
Plank rows x 5 each side (med DBS)
Squat to bicep curl x 5 (med DBS)
Plank rows x 5 each side (med DBS)
Squat to bicep curl x 5 (med DBS)
Timed: 30 sec each x 15 sec rest x 4 sets = 5 min
DB Front lunge to twist (twist towards leg that’s in front - 1 med DB)
Weighted squat jumps (med DB)
EMOM x 4 min
Swing to tricep extension x 8 (heavy DB)
Finish the minute with quick feet
EMOM x 4 min
DL high pull x 8 (heavy DBS)
Finish the minute with lunge jumps
EMOM x 4 min (have half group start here and other half does a different EMOM & then switch them)
TRX inverted row x 10
Finish the minute with mountain climbers
Recovery: Foam Roll
- Quads, IT, Glutes, Upper Back
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