Sun 11/11/18 : Full Body : Strength & Conditioning

Equipment Needed = Med & Heavy DBS (Step Ups, Man makers, Chest Flys, Lunges, Curls, kick backs), 1 Single Heavy DB (Row, Swing, Goblet squat)

Group 1: 3 Rounds = 6:30

• Step Ups Right (Med/Heavy DBS) x 30 sec
• Step Ups Left x 30 sec
• Man Makers (Med/Heavy DBS) x 1 min
• Rest x 15 sec

Group 2: 3 Rounds = 6:30

• Single Arm Row Right (Heavy DB) x 30 sec
• Single Arm Row Left (Heavy DB) x 30 sec
• Chest fly leg lowers (Med DBS) x 1 min
• Rest x 15 sec

Tabata 20:10 = 4 min

• Tricep Kick backs(Med DBS)
• Bicep curls (Med DBS)

EMOM x 3 Rounds = 6 min

• Alt Back Lunge x 10 total (Med/Heavy DB)
• Diamond Pushups x ROM
• Goblet Squat x 10
• DB Swings xROM (1 Heavy DB)