Equipment Needed: Heavy (Bench Press/BO Row, Gorilla Row), Med (Renegade Row), Bench, Mat
6 MIN ROUND:
- Bench Press x 6-8 : (Heavy DBS)
- Burpees x 3
- Bent Over Row x 6-8 : Heavy (Heavy DBS)
- Burpees x 3
* Clean up benches, get out mats
Ladder x 2, 4, 6, 8, 10, 8, 6, 4, 2 = 4 min
- Push-ups
- Mt Climbers (4 climbers = 1 rep!)
- *If finished low plank hold
Tabata Rounds = 6 min total
Do 8 rounds of renegade row = 4 min
- Renegade Row Right Arm x 20 sec : Rest x 10 sec : (Med DB)
- Renegade Row Left Arm x 20 sec : Rest x 10 sec : (Med DB)
Do 4 rounds of single arm snatch = 2 min
- Single Arm Snatch Right Arm x 20 sec: Rest x 10 sec (Heavy DB)
- Single Arm Snatch Left Arm x 20 sec: Rest x 10 sec (Heavy DB)
6 MIN ROUND:
- Plyo Pushups x 6-8
- Burpees x 3
- 1-Arm Gorrilla x 6-8 Row (each arm) :(Heavy DB)
- Burpees x 3