Equipment Needed: Heavy (Squats, Deadlifts, High Pull, Bent Row), Medium (Plank Row, Reverse Flyes), Low Bench (Split Squats - don’t grab until end!), Pull-Up Setup (don’t set up until end!)
*No benches until last series
EMOM= 5 min
*Rest for ROM - All the exercises = 12 reps total to complete in 1 min and then rest
- High Pull x 3 (heavy DB)
- Squat x 3 (heavy DB)
- Deadlift x 3 (heavy DB)
- Bent Row x 3 (heavy DB)
3 Rounds = 7 min
- Stiff Leg Deadlifts x 40 sec (heavy DB)
- Walking Lunges x 40 sec (heavy DB) (have 1/2 group start here or at RH make it alt front lunges)
- Reverse Flyes x 40 sec (med DBS)
- Rest x 30 sec
Ladder = 4 min
x 2, 4, 6, 8…
- Narrow Squats (heavy DBS)
- Plank Row with Hop in between (med DBS)
Ladder = 6 min x 10, 8, 6, 4…
*grab benches here
**start half group on Split Squats and other half on Pull-Ups
- Split Squats (each) (heavy DB, low bench)
- Pull-Ups (high bench, pull-up bands)
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