Equipment Needed: Med DBS (plank row, lunges) Heavy DB (pullover, bridges) Med band ( presses, curls)
*Demo the following 2 series at once!!
- Super set 2 exercises - 1 for 40 sec and the other 20 sec x 3 rounds = 3 min
- Bench Hop overs x 40 sec / tricep dips x 20 sec
- Super set 2 exercises - 1 for 40 sec and the other 20 sec x 3 rounds = 3 min
- Pullovers x 40 sec / Weighted glute bridge x 20 sec (1 Heavy DB)
EMOM 4 min
- Renegade Row x 10/8/6/4 (Med DBS)
- …rest of minute back lunges (Med DBS)
Partner 4 min round: try to complete 2 sets
- One partner does squat pulses (1 med DB goblet style) until the other partner is done with 20 each Alt. bicep band curls (light-med band).
Partner 4 min round: try to complete 2 sets
- One partner does pushup jacks until the other partner is done with 20 speed band thrusters (light-med band)
Abs 1 Minute Each:
- V ups
- Alternating v ups
- Bicycles
- Plank hold