TRX and Then Some

WARM-UP:

3 Rounds of: 1 min. - 45 sec. - 30 sec. x 

*Cross-Body Punch (light DBs - i.e. 5 lb.)(in sumo squat: punch across body to opp. corner of room)

*Shoulder Press or Push Press (medium-light DBs - i.e. 5-8 lb.)

*DB Knee Push-Up (hands atop a dumbbell each)

SUPERSET #1:

10 min. AMRAP:

*10 x TRX Ring Row (hanging in reverse plank, pull up (handles to arm pits) 

*10 x Barbell Dead Lift (goal = dead lift your own body weight)

*10 ea. x TRX Pistol Squat (hold handles, lean back, perform full range of motion single-leg squats)

SUPERSET #2:

8 min. AMRAP:

*15 x Bosu Plyo Sit-Up (sit on floor, bum up vs. bosu edge, lay all the way back w/ med ball overhead, sit-up forcefully and throw ball to a partner or vs. a wall, catch and repeat)

*10 x Dumbbell (or Kettlebell) Squat Swing (heavy DB - i.e. 35 lb.)

*5 x Hang Clean to Push Press (65-85 lb. barbell)

SUPERSET #3:

6 min. AMRAP

*20 x Hollow Body Rock (hands beneath bum, hold banana position and rock from shoulders to hips)

*20 x Prone Arch Rock (on tummy w/ hands overhead, arch w/ arms and legs elevated and rock from chest to hips)

*20 x TRX Full-ROM Air Squat to Row (hold handles, lean back, full squat (bum below knees))

SUPERSET #4:

4 min. AMRAP

*10 x Crouch Push-Up (in deep squat, hands to floor, bend elbows, forehead to floor, push-up and all the way through fingertips back up to upright deep squat position)

*10 ea. x Med Ball Squat Chop (squat w/ MB to outside of L knee, come up from squat w/ MB forcefully traveling from L knee up to overhead over R shoulder; reverse direction for next 10 reps)

SUPERSET #5:

4 min. AMRAP

*10 x Boat Sit MB Russian Twist to MB Toss

*10 ea. x RDL High Pull (single-leg stiff leg dead lift high pull (DBs up to armpits)

FINISHER:

Indefinite Rounds (until failure or fatigue) -

*10 x Goblet Squat (increase DB weight by 5 lb. ea. round)