Equipment Needed: Pullup set up, Heavy Bands (Curls), Heavy DB’s (Sumo Squat, DLHP Med/Heavy DBS (Presses, curls, wtd sit ups, russian twist)
6 MIN: Goal is 3-4 Sets
- Pullups x 10
- Heavy band 21 curls (7 reps low to mid, 7 reps high to mid, 7 reps full range)
- Divebomber Push Ups (or Down Dog pushups) x 10 (https://www.youtube.com/
watch?v=mvNcSF-nXg4)
Every 90 Sec x 5 Rounds = 7:30 min
- Goblet Sumo Squats x 10 (Extra heavy DB)
- DLHP x 8 (Heavy DBS)
- Shoulder Press x 6 (Med/Heavy DBS)
- HEAVY Hammer Curls x4 (Med/Heavy DBS)
- *Rest for remainder of time if any is left!
Timed Rounds x 3 = 9 min
- Jump Squats x 30 sec , Weighted Bridge hold pulses (Heavy DB) x 30 sec
- Clapping Push Ups x 30 sec, Russian Twists (Med/Heavy DB) x 30 sec
- Mountain Climber x 30 sec, WTD Sit Ups (Med/Heavy DB) x 30 sec