Equipment Needed: Heavy DBS (bench press, goblet squats, Tricep overhead ext.) Med/Heavy DBS (DL to bent row, clean and press)
5 Min Round & Partner UP
- Wide Grip Pull-ups x 6-12
- Walk-out to a plyo push-up x 10
7 MIN AMRAP
- Goblet Squats (1 Heavy DB) x 10
- Alt Lunge jumps x 10 each leg
- Chest Press x 10 (Heavy DBS)
- Half burpees x 10
30 SEC / 10 SEC REST X 3 ROUNDS = 6 MIN
- Deadlift to bent row (Med/Heavy DBS)
- Clean and press (Med/Heavy DBS)
- Alt back lunge to twist (Med/Heavy DBS)
EMOM 4 MIN,
- Tricep overhead extension x 10 (Heavy DB)
- Mountain climber x ROM