Equipment Needed: 1 Extra Heavy (
EMOM= 6 min (Ladder down and back up after 3 min)
- Front squats x 12 (Heavy DBS), Rest x ROM
- Swings x 12 (1 heavy DB), Wall Sit x ROM (optional 1 heavy DB on their lap)
Ladder Down= 8 min
x12, 11, 10, 9…
*set up benches for deficit squats ahead of time
**stagger start
***go up in weight as reps go down
- Deficit Squats (1 extra heavy DB, 2 benches shoulder-width apart)
- SA Lunge Row (each) (1 heavy DB)
- Deadlifts (Heavy DBS)
3 Rounds x 40 sec on / 10 sec rest = 7:30 min
*stagger start
- Walking Lunges (med/heavy DB) (at RH do alternating front lunges)
- Deadlift suitcase pick-Ups (hold weights by your side, lower down to ground with weights and stand back up) (heavy DB)
- Wide TRX Pull-Ups
Leave A Comment