Equipment: Bench (Step-Ups, Bench Row), Mat (Surrenders), 1 Extr
*encourage going heavier where possible
AMRAP = 8 min
- Deadlifts x 8 (heavy DB)
- Squats x 8 (heavy DB)
- (Weighted) Deck Squats x 8 (1 med/heavy DB) (0:49 sec https://youtu.be/
EMse7noeRUk) - Alternating High Pull from Ground x 8 each (1 heavy DB)
Ladder = 7 min
x7, 6, 5, 4….
- SA Bench Row x 7 each (1 extra heavy DB)
- Goblet Lateral Lunges x 7 each (1 heavy DB)
- Step-Ups x 7 each (1 med/heavy DB)
Timed x 3 Rounds = 6:30 min
- Surrenders x 40 sec (1 or both med/heavy DB)
- Swings x 40 sec (1 heavy DB)
- Warrior Makers x 40 sec (med/heavy DB)
- Rest x 15 sec
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