Equipment Needed: Med DBS (curls, kick back) Heavy DB (step ups, tricep overhead) TRX (calf length)
30 sec each x 2 rounds = 6 min
-
Late
ral lunge to curls rt side (Med DBS)
- Stork stance curls rt side (Med DBS)
- Plank to tricep kick back
rt side (Med DB)
- Repeat on the left
45 sec each x 3 rounds = 6:45
- Tricep overhead extension (Heavy DB)
- Dips
- Elevated plank knee to elbow
1 min each / 10 sec transitions x 2 rounds = 9 min (Have 1/2 group start on a high bench and others on TRX)
- Alternating weighed steps ups (Heavy DB Goblet style)
- Weighted Glute bridge (Heavy DB)
- TRX Pikes
- TRX kneeling skull crushers
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