Equipment Needed: Med/heavy DBS (snatch to lunge, balancing row) Med DBS (Lunge to press, curls, skull crushers) Light DBS (lat raise chest fly toe touch)
AMRAP x 7 Min - Goal is 2 sets
- Snatch to back lunge x 8 each side (Med/Heavy DB)
- Sumo squat to bicep curl x 10 (Med DBS)
- 1 Pushup to 2 mountain climbers x 12
EVERY 90 sec x 4 = 6 min
- Single arm balancing row(rt side) x 15 (Med DB)
- Side plank lat raise (rt side) x rest of 90 sec (Light DB)
- Repeat other side
TIMED ROUNDS: 30 sec each x 3 rounds = 6 min
- Skull crusher leg lowers (Light/med DBS
- Tate press (hold legs 6 inches) - https://www.youtube.com/watch?v=OtgFcKSywtQ&feature=youtu.be (start video 3:00) (Light/med DBS)
- Alt front lunge to press (Med DBS)
- Squat hold rope curls (Light/med DBS)
3 MIN AB BURNOUT:
- Chest fly toe touches (light DBS) x 45 sec
- Low plank knee to elbow
- Repeat 2 sets!