Equipment: TRX mid length (rows/pistol squat), Heavy DBS (Suitcase squat, 1 arm row) Ultra Heavy DBS (Deadlifts) Medium Band (pull aparts, speed curls)
Timed Rounds: 30 sec x 3 rounds x 2 groups = 9 mins
Group 1:
- TRX pistol squat jumps (straps mid length)
- Switch legs
- TRX speed Rows (straps mid length)
Group 2:
- Suitcase Squat (Heavy DBS)
- Wood chops (Med DB)
- Switch sides
6 Min Round: 3-4 x through
1 arm Row x 10 (Heavy DB)
Other arm x 10
Other leg x 10
EMOM X 4 min
Deadlifts x 8 (Extra Heavy DBS)
Body weight speed squats x ROM
Timed Round: 45 sec each x 2 rounds = 3 min
Burpee Pull aparts (Medium band)
Speed curls (Medium band)
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