Equipment Needed: Med DBS (Piston press, curls, renegade row, A frame chops) Heavy DBS (Bent row) TRX (inverted row)
EMOM x4
- Piston Arnold Press x 8 each arm (Med DBS)
- Sumo squat hold with bicep curls xROM (Med DBS)
AMRAP x7 MIN
- Alt back Waiter lunges x 10 total (1 or 2 med DBS in hands)
- 180 squats jumps (spin body to the right and then left - landing in squat) x10
- Renegade row hops x 10 (med DBS)
Timed rounds 30 sec each / 10 sec rest x 4 sets each group = 5 min each
- TRX hip bridge to inverted row (Mid length straps)
- Standing a frame wood chops (1 med DB)
Group 2:
- Deadlift to bent row ( Heavy DBS)
- Push-up jacks
**If a min or two is left over- plank challenge**