Equipment Needed: Heavy DB (Push press, chest press) Med/Heavy DBS (wood chops, snatch)Med DBS (hollow body press, chest fly) Light DBS (punches, lat raises)
3,2,1 workout = 23 mins
5 MIN ROUND: GOAL IS 2-3 SETS
- Single arm push press x 10 (right) (Heavy DB)
- Woodchops x 10 (right) (Med/Heavy DB)
- Single arm push press x 10 (left)
- Woodchops x 10 (left)
Timed Rounds: 30 sec on / 10 sec off x 3 Sets = 6 Min
- Hollow body chest press 3 count eccentric, 1 count concentric (Med DBS)
- Pushup jacks
- Boxing (Light DBS)
Timed Rounds: 90 sec on / 15 sec off = 5 Min
- Burpee single arm snatch x 3 -5 each side (Med/Heavy DB)
- Finish the 90 sec with piston chest press (Heavy DBS)
6 MIN ROUND: GOAL IS 2-3 SETS
- Plyo downdog pushup x 10
- Situp to chest fly x 10 (Med DBS)
- Lateral raises for speed x 20 (Light DBS)
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