Equipment Needed: Med DBS (wood chops, curls, presses) Heavy DBS (1 arm press, bent row-clean and squat), Light DBS (Lat raise, punches) Mini band (in out jumps)
Ladder: 12,10,8,6,4 —7 min cut off
- Alt Lateral lunges (x 12 total!)
- Box jumps x12 (high bench for advanced clients only)
- Piston bicep curls (12 each arm etc.)
- Piston shoulder presses (12 each arm etc.)
6 min ROUND: 2-3 sets is goal!
- Pull-ups x 10 (1/2 group starts here) x 10
- Bent row into clean and squat x 10
- Side plank lat raises x 10 each side (light DB)
30 sec : 10 sec rest x 2 rounds = 5 min
- Wood chops rt side (Med DB)
- Speed single arm chest press rt side (Med DB)
- Repeat everything on left
Tabata: 20/10 sec rest x 4 rounds = 4 min
- Mini band in out jumps
- Squat hold punches (Use 2 light weights & and punch holding squat/keep mini band around calves the whole time)
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