Equipment: Bench, Mat, Med DBS ( split squats, high row, thrusters), Light DBS (front to lat raises, ground pound)
Timed x 3 Rounds = 8 min
- Suitcase Squat to Thruster to Alternating Lunges (1 of each med DBS) x 90 sec
- Weighted Low Squat In/Out Jacks x 30 sec (1 med DB)
- Press Jacks (1 med DB) x 30 sec
AMRAP = 6 min (2-3 Rounds)
- Split Squats Right x12 (bench) (Med DBS)
- Sprinter Jumps Right x12
- Repeat on Left x12
- High Row x12 (Med DBS)
Timed x 3 Rounds = 6 min
- Bent Over Front Raise to Reverse Fly x 45 sec (Light DBS)
- Ground ’n Pound x 30 sec (Light DBS)
- Bench Hops x 30 sec
- Rest x 15 sec
2-3 Rounds = 2-3 min
- Squats x 20 sec (Med DBS)
- Speed Squats x 20 sec (Body weight)
- Squat Jumps x 20 sec (Body weight)
Recovery: Foam Roller
Quads, IT, Hamstrings, child pose with I, Y, T using foam roller
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