Equipment Needed: Heavy DBS ( front squats, bent row) Med/Heavy DBS (Lunges, Plank Row) Med Res Band (Pull aparts)
EMOM X 4 Rounds = 8 mins
- Front Squats x 8-12 (Heavy DBS)
- Touch down squat jumps x ROM
- Bent Rows x 8-12 (Heavy DBS)
- Burpee Band Pull aparts x ROM (4 pull aparts:1 burpee ratio)
AMRAP X 8 mins 3-4 rounds is goal
- Plank Row Mountains x 8 each side (4 mountains in between rows)
- Lunge x 8 per leg (Heavy DBS racked on shoulders)
- Split lunge jumps x 8 per leg
75 sec per round x 4 rounds = 5 mins
*1 side of the body per round*
- 1- arm Row x 12 (Heavy DB)
- Goblet Single leg curtsy lunge (Heavy DB) x 12
- High knees x ROT
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