Equipment Needed: TRX, Med DBS (curls, shoulder press) Med-Heavy DBS (incline chest press, Alt bent row),Light-Med DBS (plank kicks backs)
5 MIN AMRAP FOR EACH GROUP AND THEN GIVE 30 SEC TO SWITCH = 10:30
Group 1:
- Trx row to shoulder press x 6-8 each arm (medium-heavy) https://youtu.be/M3GUeyJoeNc
- Frog hop with regular curls not hammer 6-8 (medium-heavy)https://youtu.be/q4foFomp4QM
Group 2:
- Incline press x 6-8 (Med-Heavy DBS)
- Plank row to tricep kickbacks 6-8 each arm (Light-Med DBS)
30 sec on /10 sec res : 3 rounds =6 minutes
- Squat curl to press (Med-Heavy DBS)
- Skull crushers leg lowers (Light-Med DBS)
- Double crunches
EMOM x 3 = 6 MIN
- Alt bent over row 6-8 on each arm (Med-Heavy DBS)
- ROM alt split squat jump holding one med-heavy weight https://youtu.be/CK7xI0wa04g
*3 rounds straight*
Then.. 3 round EMOM straight of:
- Sit up to press x 8-12 (Light-Med DBS)
- ROM ab exercise of your choice