Equipment: Medium weights (hammer curls, tricep kickbacks) 1 Heavy DB (tricep overhead, swings, deficit squat, curtsy lunges) TRX mid length (skull crushers, pistol squats)
TIMED CIRCUIT: 40 sec /10 sec rest x 4 rounds = 10 min
GROUP 1:
Deficit squats (set up two low benches side by side) (1 Heavy DB)
GROUP 2:
Sumo squat hold with hammer curls (Med DBS)
GROUP 3:
TRX skull crushers (TRX Mid Length)
6 MIN EMOM: 2 rounds of the following:
- Tricep overhead extension x 8 / Swing ROM (1 Heavy DB)
- Lunge hold with curls right side x 8 / Mountain climbers ROM (Med DBS)
- Lunge hold with curls x left side x 8 /Lunge jumps ROM (Med DBS)
TIMED CIRCUIT: 30 sec /10 sec rest x 3 rounds = 6 min
GROUP 1:
Goblet alternating curtsy lunges (1 Heavy DB)
GROUP 2:
Tricep kick backs (Med DBS)
GROUP 3:
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