Equipment: TRX (mid length for row), Heavy DBS (dead lifts, bent row), Med DBS (plank row)
EMOM x 3 rounds each = 6 mins
- BURPEE x 3-5 / Alt Bent Rows ROM (Heavy DBS)
- BURPEE x 3-5 / Front lunges ROM (Med DBS)
AMRAP X 5 mins
- Plank Row to frog hop x 8 reps each arm (Med DBS)
- Lunge jumps x 8 each leg
EMOM x 3 rounds each = 6 mins
- Burpee x 3-5 / Front squats ROM (Heavy DBS)
- Burpee x 3-5 / TRX Wide Rows ROM (Mid length)
*Split groups so that 1/2 are squatting & 1/2 are TRX rowing
AMRAP X 5 mins
- Deadlifts x 15,12,9,6,3 (Heavy DBS)
- Bicep curls x 10 always in between each set of DL (Med DBS)
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