Equipment = Heavy DBS (bent row, chest press, suitcase squat) Medium DBS (2 arm snatch, lunges, curl to press
AMRAP X 5 min
Burpee to bent row x 6-8 (Heavy DBS)
Chest press leg lowers x 6-8 (Heavy DBS)
Times Rounds: 30 sec each/ 30 sec at end x 3 rounds = 8 min
Plyo tricep pushups
Box jumps
Alt back lunges (Med DBS)
Rest 30 sec
AMRAP x 5 min
suitcase squat x 6-8 (Heavy DBS)
Curl to arnold press x 6-8 (Med DBS)
Times Rounds: 30 sec each then rest 30 sec x 2 rounds = 5 min
Dips
Bicyle crunches
Low plank jacks
Speed Thrusters (Med DBS)
Rest 30 sec
Recovery: Double pigeon, neck & shoulder series
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