Equipment: Medium DBS (Plank row, curl to press, overhead lunges) Heavy DBS (Swings, tricep extension) Bench (hop overs)
7 min AMRAP
- Overhead Back Lunge x 8 each leg (Med DBS overhead)
- 4:1 renegade row mountain climbers x 8 each side (Med DBS)
- Piston shoulder press x 8 each arm (Med DBS)
Tabata (20/10 sec rest) x 4 rounds = 4 min
- Squat Jumps
- DB Swings (Heavy DB)
Times Round: 40/10 sec rest x 3 rounds = 7:30
- Biceps curl to thruster
- Bench hop overs
- Plyo pushups
Tabata (20/10 sec rest) x 4 rounds = 4 min
- Tricep overhead extension (Heavy DB)
- Plank weight drag (Heavy DB)
Recovery: Foam Roll
- Foam Roll Calves 1:00 on each side
- Toe Tucks while doing various shoulder stretching
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