Equipment: Extra Heavy DB (Squats, Deadlifts, SA Snatch), Heavy DB (Alt. Clean & Press, Waiter Lunge) Mini band (Squat Jumps)
***extra heavy and heavy may differ by 5-10 lbs
Timed Builder = 9:20 min
20 (15 sec rest)
20, 30 (15 sec rest)
20, 30, 40 (15 sec rest)
20, 30, 40, 50 (15 sec rest)
20, 30, 40, 50, 60
- 20 sec - Burpees
- 30 sec - Squats (extra heavy DBS)
- 40 sec - Alternating Snatch from Ground (1 extra heavy DB)
- 50 sec - Launching Narrow Push-Ups
- 60 sec - In/Out Mini Band Squat Jumps (blue mini band)
(1 min rest in between builders)
Timed Builder = 12:40 min
60 (15 sec rest)
60, 50 (15 sec rest)
60, 50, 40 (15 sec rest)
60, 50, 40, 30 (15 sec rest)
60, 50, 40, 30, 20
- 60 sec - Alternating Clean & Push Press (heavy DBS)
- 50 sec - Alt overhead back Lunges (1 heavy DB)
- 40 sec - Deadlifts (extra heavy DBS)
- 30 sec - Swings (1 heavy DB)
- 20 sec - Lunge jumps
Recovery: Straps
Standing up ‘n over, Dancer, Spinal twist w/strap around foot, Quad stretch pulling strap behind head
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