Equipment Needed: Heavy DB’s (chest press,push press, 1 arm row, squats), Heavy Resistance Band (curls, shoulder press), Med DBS (lunges, double arm swings, pullover pikes, Bench
Ladder Up only on the lunges x 5 min
- Front Squats x 10 ( 10 reps Always) (Heavy DBS)
- Lunge x 2 each leg, add + 2 reps each set (Med DBS)
2-3 x Rounds x 5 min
- Bench Press x 6 (Heavy DB)
- Wide Bent Over Row x 12 (Med DBS)
- Double Dumbbell Swing x 18 (Med DBS)
AMRAP x 7 min
- Heavy Band Curls x 8-10
- Heavy Band Shoulder Press x 8-10
- Pullover to pikes on bench x 8-12 (Med DB)
- Dragonflys x8-12 (Hold onto Bench)
Tabata 20 sec on / 10 sec rest x 3 rounds = 6 min
- Deadlift High Pull (Heavy DBS)
- Pushpress (Heavy DBS)
- Single arm Row (rt) (Heavy DBS)
- Single arm Row (Lft) (Heavy DBS)