Equipment Needed: Light DBS (front raise, iron cross squats) Med DBS (Shoulder presses, bear row), Heavy DBS (Squats, Lunges, Swings)
7 MIN AMRAP:
- Iron cross squats x 10 (Light DBS)
- Weighted suitcase squat jumps (Light DBS) x10
- Squat hold w/ front raises (Light DBS) x10
EMOM X 4 MIN
- Kneeling piston shoulder press x 8 each arm
- Bear plank row (works shoulders*) x ROM
EMOM x 4 MIN
- Front Squats X 8 (Heavy DBS)
7 MIN AMRAP:
- Static lunge x 10 each leg (Heavy DBS racked on shoulders)
- Swings x 20 (Heavy DB)
- 4:1 mountain climbers to plank hop x 10
Leave A Comment