Equipment Needed: TRX (pistol squats, row) Heavy DBS (Squats, Deadlift to clean, bent row) Med DBS (front to back lunges, renegade row) Pullup set up.
Group 1: Timed x 30 sec each x 3 rounds = 4:30
- TRX pistol squats (rt)
- TRX pistol squats (lft)
- TRX rotational inverted row
Group 2: Timed x 30 sec each x 3 rounds = 4:30
- Front to back lunge (Med DBS) (rt)
- Front to back lunge (Med DBS) (lft)
- Renegade Row (Med DBS)
2 Minute Mini AMRAP:
- 3x Burpees
- 6x Supermans
- 9x Squat jumps
Builder x 8 min AB, ABC, ABCD, ABCDE
- A) Alt bent row x 8 each arm (Heavy DBS)
- B) Front squats x 8 (Heavy DBS)
- C) Deadlift to clean (take out the press) x 8
- D) Pullups (it’s ok if people have to wait a sec to get there- Let the class know to be patient)
- E) Plank hand to toe tap for rest of time!! (if on last min no one is here move everyone one to do the last exercise)
2 Minute Mini AMRAP:
- 3x Burpees
- 6x Supermans
- 9x Squat jumps
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