Equipment Needed: Extra Heavy (
EMOM= 6 min
*Rest for ROM - this allows them to go really heavy and go up in weights!
- Odd: Squats x 8-10 (extra heavy DB)
- Even: Deadlifts x 8-10 (extra heavy DB)
1 Rep MAX - SA Lunge Row = 6 min
*complete each set, rest, and go up in weight. It’s best to set up a mat in the middle of the room as a “community rack” for people to switch out weights. NO BENCHES (save space). Assist in finding weights when possible. People have fun with this one.
Single Arm Row without bench (extra heavy to start):
- 8-10 each arm
- 6-8 each arm
- 4-6 each arm
- 2-4 each arm
- 1 Rep MAX
Every 90 sec (2 rounds each)= 6 min
*Plank/Rest x ROT
ODD:
- Lunges x 6 each (heavy DBS)
- Alternating High Pull from Ground x 6 each (1 heavy DB, bench)
EVEN:
- Rotational Underhand Row x 8-12 (heavy DB)
- Swings x 8-12 (1 extra heavy DB)
Ladder = 4 min
*grab bench here
x 8, 6, 4, 2
- Goblet Lateral Lunges (total) (1 extra heavy DB)
- Reverse Back Extensions (bench)
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