Equipment = Pull-up setup, Heavy DBS, Medium DBS, Bench, Mat
Timed: 3 min each movement- do as many reps as possible, rest and repeat = 9 min total
- Pull-up variations x max (half the room stars on pull-ups)
- Push-up variations x max
- 1-Arm Rows x max on 1 arm and then switch to other arm (1 Heavy DB)
Timed: 2 min each movement = 6 min total
- 1-Leg balancing Rotational* Bent Row (Med DBS)
- Rotational* Bench Press (Med DBS)
- Pullover to crunch (Keep legs in air) (1 Med DB)
* Rotate the DB 90 degrees as you press/pull
Timed: 1 min each movement x 2 Rounds = 6 min total
- Pull-Apart to Burpee (4:1 ratio) (Medium-Heavy Band)
- Plank Rows (Medium DBS)
- Ab exercise of your choice
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