Equipment Needed: Med DBS (wood chops, speed 1 arm chest press, curls, presses), Light DBS (Lat raise, punches) Mini band (in out jumps)
Ladder: 10,8,6,4 —7 min cut off
Lateral lunges (10 each leg etc.)
Box jump burpees
Piston bicep curls (10 each arm etc.)
Piston shoulder presses (10 each arm etc.)
6 min ROUND: 2-3 sets
Pull-ups x 10 (1/2 group starts here)
Side plank lat raises x 10 each side (light DB)
Prone around the worlds x 10 (light DB - pass the DB behind your back)
30 sec : 10 sec rest x 2 rounds = 5 min
Wood chops rt side (Med DB)
Speed single arm chest press rt side (Med DB)
Repeat everything on left
Tabata: 20/10 sec rest x 4 rounds = 4 min
Mini band in out jumps
Squat hold punches (Use 2 light weights & and punch holding squat/keep mini band around calves the whole time)
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