Equipment Needed: Heavy DBS (Sumo squats, tricep extension, glute bridge, lunge twist) Med/Heavy DBS (curls, suitcase crunch, chest press)
AMRAP 7 min
- Goblet Sumo Squats x 10 (Heavy DB)
- Goblet Front Lunge w/ twist (rt side) x 10 (Heavy DB)
- Goblet Front Lunge w/ twist (lft side) x 10
- Down dog pushup to a walkout regular pushup x 10
Tabata 20/10 x 8 rounds (do all 4 rounds of each exercise) = 4 min
- Situp to Tricep Ext. x 20 sec on/ 10 sec weighted crunch (Single Heavy DB)
- Glute Bridge Raise on bench x 20 sec x 10 second Hold) (Heavy DB)
EMOM x 4 Min
- Cross Band Hammer Curls x 6 each (Med DBS)
- Static Lunge Jumps (one leg) X ROM
- (repeat on other leg, for second round)
45 sec x 3 rounds = 6:45
- 1 wide chest press to 1 close chest press (Med/Heavy DBS)
- Spidey Pushups to Mt. Climber (1 spidey pushup to 4 mountain climbers)
- Suitcase crunch (Med/Heavy DBS)