Equipment: TRX (mid length for row), Heavy DBS (dead lifts, bent row), Med DBS (plank row)
EMOM x 3 rounds each = 6 mins
- BURPEE x 3-5 / Alt Bent Rows ROM (Heavy DBS)
- BURPEE x 3-5 / Front lunges ROM (Med DBS)
AMRAP X 5 mins
- Plank Row to frog hop x 8 reps each arm (Med DBS)
- Weighted goblet jump squat x 8 (Med DB)
EMOM x 3 rounds each = 6 mins
- Burpee x 3-5 / Front squats ROM (Heavy DBS)
- Burpee x 3-5 / TRX Rows ROM (Mid length)
*Split groups so that 1/2 are squatting & 1/2 are rowing
AMRAP X 5 mins
- Deadlifts x 15,12,9,6,3 (Heavy DBS)
- (30 high knees after each completed set)
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