Equipment Needed: benches, Heavy weight (squats/ bent row/chest-pr), Medium/ heavy weight: (close grip/ sumo with curls)
Timed 30 sec x 3 Rounds = 4.5 min
- Close grip press with leg lowers (medium/heavy db)
- Push-up to toe touches
- Rest or Plank
Timed 30 sec x 3 Rounds = 4.5 min
- Squat hold w/ Rope slams (medium/heavy db)
- Sumo squat with curls (medium/heavy db)
- Rest or Plank
EMOM x3 Rounds = 6 min
- Swing to tricep extension x 8-10 (1 heavy db)
- xROM Dips
- Weighted crunch (straight arm) x 8-10 (1 heavy db)
- xROM Ab toe touch (legs 90 degree)
AMRAP = 6 min
- Squats x 6-8 (heavy db)
- Bent Row x6-8 (heavy db)
- Chest Press x6-8 (heavy db)