Equipment Needed: Mat, Heavy Shoulders, Light Band (W: Yellow/Green, M: Green/Red) Heavy Legs.
3 Rounds, 1 min each (Use Heavy 6-12 rep weights so they have to rest and aren’t going for the entire minute straight)
- Alt. Lunges (6-12 each leg)
- Shoulder Press x 6-12
- Band Lat Raise – Burn Out for a minute (Try to Hold up with tension, 3 inch pulse each time)
2 Rounds (Use Heavy 6-12 rep weights so they have to rest and aren’t going for the entire minute straight)
- Front Squats (Heavy DBS) x 6-12
- Thrusters (Med DBS) x 6-12
- Squat Jump – Burn Out for a minute, with 3 inch pulse at bottom between each jump.
1 Round (Use Heavy 6-12 rep weights so they have to rest and aren’t going for the entire minute straight)
- 1-arm Snatch rt arm (Heavy DB) x 6-12
- 1-arm Snatch Lft arm (Heavy DB) x 6-12
- 4 Mountain climbers - 1 push-up for a minute straight.
4 min Ladder (Use Extra Heavy 1 rep weight)
1-2-3-4-5-6
Keep adding 1 rep every time. Alternate arms each set for push press.
1-arm Push Press (Heavy DBS)
Upright rows (Heavy DBS)
*Work up to 6 reps, then increase weight and start back at 1 rep