Equipment Needed: Heavy DBS (Clean to push press, chest press) Med DBS (Renegade T press, lawn mower press) Light DBS (Front raise, lat raise, rev fly)
7 MIN AMRAP:
- Clean to push press x 5
- Chest press x 10
- Walkout to plyo push-up x5
Timed Rounds x 3 = 6:30
- Lawn mower pull to press (rt side) x 30 sec Med DB :30 sec in video)
- Single arm speed push press x 15 sec (Med DB)
- Repeat on other side
- Launching pushups
- Rest x 15 sec
Tabata: 20/10 sec rest x 4 rounds = 4 min
- Seated press (Med DBS) (1:56 in video) x 20 sec
- Rest x 10
- Alt renegade T Press (Med DBS)
5 MIN AMRAP:
- Front raises x 8 (Light DBS
- Lat Raises x8 (Light DBS)
- Rev Fly x8 (Light DBS)
- Donkey shoulder kicks x 8
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