Equipment Needed: Heavy DBS (Lunges, snatch, pushpress, squats), Light Res Band (Lat raises), TRX mid length (Flys)
3-4xRounds, 6 x Reps each = 7 min
- 1-Arm High Pull - Right arm (Heavy DB)
- Snatch - Right arm (Heavy DB)
- Overhead Waiter Lunge - Right arm (Heavy DB)
- (Repeat on Left arm)
Ladder = 6 min
- Squat x (12-10-8-6-4-2)
- Strict Shoulder Press x (12-10-8-6-4-2)
EMOM = 9 min (alternate 1st 2 exercises each minute with partner and last minute both complete same exercise)
- Alternating Lunge x 8 each leg (Plank up downs x ROM) (Heavy DBS)
- TRX Reverse Flys x max reps in the minute
- Down dog pushups x 8 (Band lat raises x ROM)