Equipment Needed: Med DBS (shoulder press) Light DBS (front raises) Heavy DBS (close press, pushpress)
40 sec each , 30 sec each , 20 sec each = 4:30
Kneeling shoulder press (Med DBS)
Twisting mountain climbers
Army crawls
Work for 1 min with a 15 sec rest x 2 rounds = 7:15 min (do close press and super set with push press )
Alternating close grip press x 40 sec, x 30 sec, x 20 sec
Alternating push press x 20 sec , x 30 sec, 40 sec
40 sec each , 30 sec each , 20 sec each = 4:30
Piston front raises (light DBS)
Plyo push-ups
Low plank jacks
6 min AMRAP:
Chest flys x 10 (Med DBS)
Burpee to Upright rows x 10 (Med DBS)
Side plank lat raises x 10 each side (light DBS)
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