Equipment: Low Bench (Offset Goblet Squats, Reverse Deficit Lunges), 1 Extra Heavy (Offset Goblet Squats, SA Lunge Row), Heavy (High Row From Ground), Optional Mat, Med DBS (Front lunge, woodchop)
*Low benches should be on lowest setting set up from mirror to window (long way)
**One partner on each side of bench at a time
1 min each, 45 sec each = 7:20 min
- Offset Goblet Squats Right (low bench, 1 extra heavy DB) *right foot on low bench, left foot on ground
- SA Row Right in a lunge position (1 extra heavy DB)
- Repeat Squats and Rows on Left
- Rest x 20 sec
*start half on High Row From Ground and half on Alt. Reverse Deficit Lunges
1 min each, 45 sec each, 30 sec each = 7:25 min
- High Row From Ground (heavy DB) *both dumbbells
- Alternating Reverse Deficit Lunges (low bench, Med DBS)
- Swings (1 extra heavy DB)
- Rest x 20 sec
7 Min Ladder x 10,8,6,4…
Alternating Front Lunges (10 each etc. Heavy DBS)
Half-Kneeling Woodchops Left (1 Med/Heavy DB)
Repeat Row and Woodchops on other sides
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