Equipment Needed: Heavy DB (Chest Press), Med DB (Curl-Press, Situps, Pikes, Plank row), Pullups/TRX (mid length)
TIMED: 30/15 x 3 Total Rounds = 7 min
- Pull-Ups (Half the Group starts on pullups)
- Squat to alternating back lunges (Heavy DBS)
- Spiderman Pushups
TIMED: 30/15 x 3 Total Rounds = 7 min
- TRX Low Row (Half the Group starts on pullups)
- Deadlift to Alt upright row (Heavy DBS)
- Overhead Situps (1 or 2 Med DBS)
AMRAP = 5 min
- Chest Press x 10 (Heavy DBS)
- Seated Curl to Press x 10 (Med DBS)
- Dips x 10
TIMED: 30 sec each x 3 rounds = 3 min
- Plank Rows (Med DBS)
- Wtd Pikes (Med DB)
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