Equipment Needed: TRX (calf length) Heavy DBS (sumo squats, swings, tri ext) Med DBS (Kick backs, wtd abs, lunge twist, curls)
Group 1: 30 sec each x 3 = 4:30
- TRX Pike
- Low plank saws
- high plank hold
Group 2: 30 sec on each x 3 = 4:30
- Sumo squats (Heavy DBS held between thighs)
- DB swings (1 Heavy DB)
- Tricep overhead extension (1 Heavy DB)
9 MIN AMRAP:
- Lunge hold w/ a twist (Med DB) x 10 rt/ then 10 left
- Plank row to kick back (Med DB) x 10 rt/ then 10 left
- Squat - curl at bottom - press at top (Med DBS) x 10
Builder ABS: 30 sec each = 4:30
AB, ABC, ABCD
A) Bicycle crunches
B) Wtd Suitcase crunches
C) Wtd Pikes
D) Plank hold
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