Equipment: TRX single handle (power pulls), Heavy DBS (Chest press, pullovers, single arm snatch) Med DBS (Piston Row)
Timed Intervals 30 sec on / 15 sec rest = 12 min
2 x rounds each side (1/2 group starts here)
Single arm power pull (right side) (TRX single handle mode)
Single arm power pull (left side) (TRX single handle mode)
2 x rounds each (other 1/2 group starts here)
Bent Over Piston Row x 30 sec, Rest x 15 sec : (Medium DBS)
Bench Over Push-Up x 30 sec, Rest x 15 sec
( Switch groups and repeat)
EMOM = 5 min
Bench Press x 6, Pullover x 6 , Rest x ROM : (Heavy DBS)
AMRAP x 5 min
Single arm snatch x 6 each , Plyo Push-up x 12, (Heavy DBS)
Recovery: TRX chest stretch, TRX lat stretch
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