Equipment: Bench, Heavy (squats), Med-Heavy (shoulder press/thruster/snatch)
Timed 3 min each “Work-rest-repeat” = 9 min
- Step-Ups x 6-12 (Heavy DB)
- Seated Shoulder Press x 6-12 (Med-Heavy DB)
- 90* Lateral Raise x 6-12 (Heavy DB)
*should be able to get 4-5 x sets each
Timed 2 min each “Work-rest-repeat” = 6 min
- Front Squat x 6-12 (Heavy DB)
- Push Press x 6-12 (Heavy DB)
- Squat Hop x 6-12 (1 Heavy DB)
*should be able to get 3-4 x sets each
Timed 1 min each = 3 min
- 1-Arm Press Right x Max reps (1 Med-Heavy DB)
- 1-Arm Press Left x Max reps (1 Med-Heavy DB)
- Overhead Hold (two dumbbells)
Ladder Down/Up x 8, 7, 6, 5, 4, 3, 2, 1, 2, 3 …. = 4 min
- Down-dog Push-up
- Squat Jump