Equipment: Heavy (Close Grip Press, Alt. Push Press, Upright Rows), Med (Curl to 90° Lift, Kneeling Shoulder Press, Reverse Flyes), Light (Piston Front Raise, Around the World), Low Bench (Up ’n Over Bench Push-Ups)
40 sec each / 30 sec each / 20 sec each = 4:30 min
*share low benches - set up vertically from mirror to window- can grab own benches later
- Kneeling Shoulder Press (med DB)
- Up ’n Over Bench Push-Ups (low bench)
- Low Plank Army Crawls (4 front, 4 back)
2 Rounds= 7:15 min
*start minute with Close Grip Press, finish with Push Press
- Close Grip Press x 40 sec, x 30 sec, x 20 sec (heavy DB)
- Alternating Push Press x 20 sec, x 30 sec, x 40 sec (1 heavy DB)
- (Rest x 15 sec)
40 sec each / 30 sec each / 20 sec each = 4:30 min
- Curl to 90 degree lift (med DB) *curl, lower to 90°, lift to eye level while maintaining bent elbows
- Piston Front Raises (light DB)
- Push-Up Jacks
Ladder x12, 9, 6, 3 = 6 min
- Upright Rows (heavy DB)
- Around the World (light DB)
- Reverse Flyes (med DB)
- Burpees
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