Equipment Needed: Heavy DBS (piston chest press, clean and press), Med DBS (piston shoulder press, bent lat raises), light DBS (plank fly, punches)
Timed Rounds x 2 sets = 4:20
Single arm clean and press rt arm x 20 sec (1 Heavy DB)
Piston chest press x 40 sec (Heavy DBS)
Single arm clean and press lft arm x 20 sec (1 Heavy DB)
Rest x 20 sec
Timed Rounds: 30 sec each x 3 = 5 min
Piston shoulder presses (Med DBS)
Half burpee to 4 weighted punches (light DBS)
Rest x 15
AMRAP x 7 MIN:
Deadlift high pull x 10 (Heavy DBS)
Down dog push-up to a Plyo push-up x 5
Bent elbow lat raises x 10 (Med DBS)
Down dog push-up to a Plyo push-up x 5
Timed Rounds: 30 sec each x 3 = 5 min
Half burpees to front raise (Light DBS)
Plank up downs (light DBS)
Low plank knee to elbow
Rest x 15
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