Equipment Needed: TRX (Calf length), Medium DBS (Shoulder press) 1 Heavy DB (Bench press)
Group 1 EMOM x 5 MIN
- TRX Atomic Push-up Ladder Down x 10, 8, 6, 4, 2
- TRX Suspension Low Plank Saw x ROM
Group 2 EMOM x 5 MIN
- Sit-up to Shoulder Press x 10-8-6-4-2 (2 Medium DBS)
- Hollow Body Rocker x ROM
Timed: 20 sec on /10 sec hold x 6 rounds = 3 min
- Push-up to Side Plank / Hold Side Plank on rt side x 3 rounds
- Opposite side x 3 rounds
Timed: 45 sec each x 3 Rounds = 6 min
- Hip Bridge w/ 1-Arm Bench Press VIDEO (Heavy DB- no need for mini band*)
- Opposite arm
- Alternating Sots Press VIDEO (Medium DBS)
Timed: 20 sec on /10 sec hold x 6 rounds = 3 min
- Down Push-up / Hold Downdog x 3 rounds
- Updown plank/ superman hold