Equipment Needed: Heavy DBS (gorilla rows, suitcase squat) Med DBS (SLDL, split squat, close chest press) Light band (front-lat raises)
Ladder Down X 6 Minutes 20,16,12,8 reps
- Sumo squat hold w/ bicep curls (Med DBS)
- V-ups
- Dips
90 sec x 2 rounds = 6 Minutes
- Res band Front & lat raises x 16 total / finish ROT w/ Pushups (Light band)
- Alt Gorilla rows x16 total / finish ROT w/ Pushups (Heavy DBS)
40 seconds on / 20 seconds pulse /2x rounds = 4:30 minutes
- Single leg deadlift to high pull x 40 seconds (Right) *Medium weight
- Split squat pulse (drop back leg and pulse for 20 secs)
- Rest 10 seconds and switch sides
2 rounds x 1 Minute each= 6 minutes
- Suitcase squats step ups (1 suitcase squat to 1 step up each leg)(Heavy DBS)
- Close grip chest Press leg lowers (can be on floor and not bench) (Med DBS)
- 6 inch leg lower hold