Equip: Mat, Light Dumbbells (5s), Heavy Dumbbells (12s or 15s), Bench (2 to 6 risers ea. side)
WARM-UP (w/ light DBs):
- 1 min. x X-Body Punch + drop down for DB Squat-Thrust-Stand on my command (~ ea. 5s)
- 1 min. x Weighted Jack + drop down for DB Squat-Thrust-Stand on my command (~ ea. 5s)
- 30 sec. x X-Body Punch + drop down for DB Squat-Thrust-Stand on my command (~ ea. 5s)
- 30 sec. x Weighted Jack + drop down for DB Squat-Thrust-Stand on my command (~ ea. 5s)
COUNT-UP PAIRINGS:
#1: 4 Min. AMRAP Coupling: start @ 10 reps ea., count up by 1 rep. ea. round
- Weighted Single-Leg Push-Offs OR Step-Up Repeaters (DBs in front rack) (start @ 10 reps. ea. leg)
- OH Squat w/ Bench Top (challenge: bum to risers)
--->1 min. x Elbow Plank Knee-Outs (mod: on hands, walk it/ don’t run it)
--->1 min. x Oblique Tuck-Up Right and Left
#2: 4 Min. AMRAP Coupling: start @ 1 rep ea., count up by 1 rep ea. round
- Weighted S-T-Lateral Jump (DBs stay at sides) (mod: low lateral step) (challenge: burpee-lateral jump)
- DB Clean and Press (challenge: DB Squat Clean to Palm-In Thruster)
--->1 min. x Oblique Tuck-Up Right and Left
--->1 min. x Elbow Plank Knee-Outs
#3: 4 Min. AMRAP Coupling: start @ 5 reps ea., count up by 1 rep. ea. round
- Resisted Squat (band racked at shoulders)
- OH Band Hold + Side Leg Pulse L and R (L and R = 1; 2 R then 2 L = 2)
--->1 min. x Elbow Plank Knee-Outs
--->1 min. x Oblique Tuck-Up Right and Left
#4: 4 Min. AMRAP Coupling: start @ 1 rep ea., count up by 1 rep ea. round
- (Weighted) Ninja Step-Ups (to bench)
- See-Saw Single-Leg Stiff Leg Dead Lift High Pull (R and L = 1 rep)
--->1 min. x Elbow Plank Knee-Outs
--->1 min. x Oblique Tuck-Up Right and Left
#5: 4 Min. AMRAP Coupling: start @ 1 rep ea., count up by 1 rep ea. round
- Decline Foot Walk Long Length of Bench (there-back = 1 rep)(mod: incline)
- Pillar Lunge (front rack DBs) (all reps on R, then all reps on L)
--->1 min. x Elbow Plank Knee-Outs
--->1 min. x Oblique Tuck-Up Right and Left
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