Equipment Needed: Bench, Med-Heavy DBS (DLHP, Piston BP/Row, Renegade row), TRX (Mid length for low row)
1 Round Through! = 8 min (Have partner so one person starts on the box for plyo pushups and the other person can start on the burpees) - Because it is 90 sec of one exercise they have a full 30 sec rest after each!
- Box Plyo Push-up x 90 sec VIDEO *Low setting on Low Benches spaced just wider than pushup width. (can walk hands up instead of jumping the hands up for an easier modification)
- Rest x 30 sec
- Burpees x 90 sec
- Rest x 30 sec
- Deadlift High Pull x 90 sec (Med-Heavy DBS)
- Rest x 30 sec
- Bent Over Piston Row x 90 sec (Med-Heavy DBS)
2 Rounds Through! = 7:15 min (Have one partner start on TRX and other stat on Bench press)
- Piston Bench Press x 60 sec (Med-Heavy DBS)
- Rest x 15 sec
- TRX low row x 60 sec
- Rest x 15 sec
- Band chest fly x 60 sec (Med res band)
- Rest x 15 sec
Demo these last 2 rounds together to make things go quick!
3 x Rounds = 3:25 min
Renegade Row (Right Arm) x 30 sec (Med-Heavy DB)
Rest x 5 sec
Renegade Row (Left Arm) x 30 sec (Med-Heavy DB)
Rest x 5 sec
4 x Rounds = 2:40
- Launching Push-ups x 20 sec (demo not on knees!)
- Speed V-ups x 20 sec