“8-7-6 WORKOUT”
Equipment Needed: Bench (Step-Ups, Bench Row), Mat (Surrenders), 1 Extra Heav
*Encourage going heavier where possible
AMRAP = 8 min
- Deadlifts x 8 (Heavy DB)
- Squats x 8 (Heavy DB)
- (Weighted) Deck Squats x 8 (1 Med/ Heavy DB) (0:49 sec in video- https://youtu.be/
EMse7noeRUk) - Alternating High Pull from Ground x 8 each (1 heavy DB)
Ladder = 7 min
x7, 6, 5, 4….
- SA Bench Row x 7 each (1 extra heavy DB)
- Goblet Lateral Lunges x 7 each leg (1 heavy DB)
- Step-Ups x 7 each leg (1 med/heavy DB)
Timed x 3 Rounds = 6:30 min
- Surrenders x 40 sec (1 or both med/heavy DB)
- Swings x 40 sec (1 heavy DB)
- Alternating Gorilla Row x 40 sec (heavy DB) (https://www.t-nation.com/
training/tip-do-the-gorilla- row) - Rest x 15 sec
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