Equipment Needed: Med/Heavy DBS (split squat, thruster, clean and press) Heavy DBS (clean and press, goblet lat lunge) mini band
40 sec each x 2 rounds = 6:20
- Split squat to single leg dead lift (right side Heavy DBS)
- Alternating shoulder press (Med DBS)
- Rest x 20 sec
- Split squat to single leg dead lift (right side Heavy DBS)
- Alternating shoulder press (Med DBS)
- Rest x 20 sec
9 MIN AMRAP:
- Thrusters (palms face in) (Med/Heavy DB) x 10
- Upright row (Med/ Heavy DB) x 10
- Bench prone front to lat raises x 10 (Light DBS)
- Bench prone hip abductors x 10 each leg (mini band around calves)
4 rounds = 6:45
- Alt Goblet lateral lunge (1 Heavy DB) x 40 sec
- Clean & press x 30 sec each arm (Heavy DB)
- Dumbell swing x 20 sec (1 Heavy DB)
- Rest x 15 sec
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