Equipment Needed = Heavy DBS (Squat cleans, chest press, thrusters) Med DBS (Curls to press, front raise,hammer curls) TRX mid length (low rows), Bench & Mat.
Timed Rounds: 40 seconds x 3 rounds each group= 9 Min
Group A:
Group A:
- 4:1 TRX rows to jump squat (4 inverted rows to one TRX jump squat) (Mid length)
- Regular pushup to diamond pushup
40 sec to switch groups
Group B:
- Chest Press leg lowers (Heavy DBS)
- Alt back lunge to hammer curls (Med DBS)
Times Rounds: 20 sec each x 3 sets = 3:40 min
- Dumbell cleans (Heavy DBS)
- Thrusters (Heavy DBS)
- Plank up downs
- Rest x 20 sec
6 Minute ladder: 4,6,8,10 - work back down after 10
- Bottom 1/2 burpee to front raise (Hold one med DB) -Video shows a press- just make into a front raise.
- Curl to Arnold Press (Med DBS)
Times Rounds: 20 sec each x 3 sets = 3:40 min
- Dumbbell cleans (Heavy DBS)
- Thrusters (Heavy DBS)
- Plank up downs
- Rest x 20 sec
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