Equipment:
- Bench (Step-Ups, Split Squats, Reverse Deficit Lunges)
- Heavy DB (Squats, Deadlifts, High Pull, Bent Row)
- Medium/Heavy DB (Step-Ups, Split Squats, Lateral Lunges, Plank Row)
- Light/Med Band (Reverse Flyes)
Timed: 30s/10s x 2 Rounds = 7 min
Round 1 - “The Standards” (heavy DB)
- A. Step-Ups
- B. Alternating Bent Rows
- C. Squats
- D. Deadlift
- E. Front Lunges
Timed: 30s/10s x 2 Rounds = 7 min
Round 2 - “The Sides” (med/heavy DB)
* all right leg first round, then left leg second round
* all right leg first round, then left leg second round
- A. Lateral Step-Ups
- B. Wide Bent Rows
- C. Split Squats
- D. Reverse Fly (band)
- E. Lateral Lunges
Timed: 30s/10s x 2 Rounds = 7 min
Round 3 - “Miscellaneous”
- A. Jumping Step-Ups (bench)
- B. Plank Row (med/heavy DB)
- C. Suitcase Squats (heavy DB)
- D. Alternating High Pull from Ground (1 heavy DB)
- E. Reverse Deficit Lunges (med/heavy DB)
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