Equipment Needed: Pull-up set up, Med DBS (kickbacks, curls) Light & Med res band (Tricep ext, curls) Mini band.
Partner up: 30 sec on / 10 sec off = 10:30
Both partners do 2 rounds in a row before switching and also switch twice!
Partner 1: Chin ups
Partner 1: Hanging abs (bent knee or straight for advance)
Partner 2: Tricep kickbacks (Med DBS)
Partner 2: Sumo squat hold to curls (Med DBS)
20 sec each x 4 rounds = 4:30
- Front to side, band curls (Med band)
- Band Tricep overhead extension (Med band)
- Low plank knee to elbow
- 10 sec transition back to curls
20 sec each x 3 rounds = 4:20 min
- Alt Skull crushers (Med DBS)
- Regular skull crushers w/ leg lowers (Med DBS)
- Wtd V -ups (1 Med DB)
- Wtd toe touch (legs in air 1 Med DB)
- 10 sec transition back to skull crushers
3 min AMRAP:
- Mini band glute kicks x 90 sec each leg!
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