Equipment Needed: Bench (split squats), Heavy (Split squats), Med (shoulder press), Resistance Band Med (Lat Raise)
8 MIN ROUND (goal 3-4 sets)
Split Squat (back foot on bench) 8-10 each leg : (Heavy DBS)
Arnold Shoulder Presses x 8-10 (Med or Heavy DBS)
Lateral Raises x 15 (Light Res Band)
Ladder Up x 4, 6, 8, 10…for 7 min
Front Squat (Heavy DBS)
Thrusters ( Med or Heavy DBS)
Down Dog Pushups
2 x Rounds 45 sec each arm, 15 sec rest = 7 min
1-Arm Snatch Right arm (from the ground) : (Med or Heavy DB)
Static lunge holding 1 DB on shoulder Right leg: (Med or Heavy DB)
Rest x 15 sec
Repeat snatch and static lunges on left
*use squat form to use the legs for snatches