Equipment Needed: TRX (calf length), Single Heavy DB (tri ext), Med DBS (kick backs, curls)
Group 1: 4 min AMRAP:
- TRX side crunches x 10 total
- TRX mnt climbers x 20 total
Group 2: 4 min AMRAP:
- Preacher curls (rest elbow on knees in a hinged position) x 10 (Med DBS)
- Band curls x 20 total (Med band)
Timed rounds: 4 rounds = 6:20 min
- Tricep overhead extension x 20 sec (Heavy DB)
- Piston Tricep kick backs x 20 sec (Med DBS)
- Dips x 40 sec
- Rest x 20
Timed rounds: 3 rounds = 4:40min
- Weighted V-up (rt side) x 20 sec (Med DB)
- Weighted V-up (lft side) x 20 sec
- Low plank jacks x 40 sec
EMOM x 3:
- “Battle ropes” x 10 each arm (Med DBS)
- Tricep push-up x ROM
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