Equipment Needed: Med/heavy DBS (thrusters, upright row, CG Presses) Light DBS (front raises, plank kick backs) TRX Mid Calf (Clock pulls, glute bridges)
Group 1: 40 sec each x 3 rounds = 4 min
- Thrusters (Med DBS)
- Launching push-ups
Group 2: 40 sec each x 3 rounds = 4 min
- TRX clock pulls
- Suitcase squat to heavy curls (Med DBS)
Ladder:10,8,6,4 etc… - 6 min cut off
- Close grip chest press with leg lowers (Med DBS)
- Back lunge twists (12 each leg etc…) (Med DB)
- Squat hold with front raises (Light DBS)
Group 1: 40 sec each x 3 rounds = 4 min
- Deadlift upright row (Med DBS)
- Tricep overhead extension (Med/Heavy DB)
Group 2: 40 sec each x 3 rounds = 4 min
- TRX glute bridges
- Plank Reverse Flys (Light DBS)