Equipment: Extra Heavy DBS (Squats, Deadlifts, Snatch From Ground), Heavy DB (Alt. Clean & Push Press, Waiter Lunge), Light Band (Speed Lateral Raises)
***extra heavy and heavy may differ by 5-10 lbs
Timed Builder = 9:20 min
20 sec (15 sec rest)
20 sec, 30 sec (15 sec rest)
20 sec, 30 sec, 40 sec (15 sec rest)
20 sec, 30 sec, 40 sec, 50 sec (15 sec rest)
20 sec, 30 sec, 40 sec, 50 sec, 60 sec
- 20 sec - Burpees
- 30 sec - Squats (extra heavy DB)
- 40 sec - Alternating Snatch from Ground (1 extra heavy DB)
- 50 sec - Narrow Launching Push-Ups
- 60 sec - Alt Lunge Jumps
(1 min rest before the next times builder)
Timed Builder = 12:40 min
60 sec (15 sec rest)
60 sec, 50 sec (15 sec rest)
60 sec, 50 sec, 40 sec (15 sec rest)
60 sec, 50 sec, 40 sec, 30 sec (15 sec rest)
60 sec, 50 sec, 40 sec, 30 sec, 20 sec
- 60 sec - Alternating Clean & Push Press (heavy DBS)
- 50 sec - Alternating Lunge twists (1 heavy DB )
- 40 sec - Deadlifts (extra heavy DBS)
- 30 sec - Band Speed Lateral Raises (light band)
- 20 sec - Squat Jumps
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