Equipment Needed: Med DBS (warrior makers, waiter lunge) Light DBS (iron cross squats, plank fly) TRX Mid length (pistol squats, inverted row)
Group 1: 45 sec each x 3 rounds = 4:30
- Warrior Makers (Med DBS)
- Narrow to wide chest press (Med DBS)
Group 2: 45 sec each x 3 rounds = 4:30
- TRX Alternating Pistol Squats (mid length)
- TRX inverted Row (mid length)
7 MIN AMRAP
- Snatch to waiter back lunge x10 each side (Med DB)
- Iron Cross Squat x10 (Light DBS)
- Plank Reverse Fly x 10 total (Light DBS)
Timed Rounds: 30 sec each x 3 sets = 6 min
- BIrd dog row (rt side) (Med DB)
- Bird dog row (lft side)
- Weighted suitcase crunch (Med DB)
- Weighted toe touches (Med DB)
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