Dynamic Movements - Slow to Fast
Activation: 20/10 (Work/Rest)
Lane 1 - 12/10/8 reps
Lunge to 1st Cone, DB - Renegade Row - Farmer carry back
Lunge to 2nd Cone, DB Front Squat - Farmer carry back
Lunge to 3rd Cone, DB Curls - Farmer Carry back
Lunge to 4th Cone, DB Burpees - Farmer Carry back
Lane 2 - 7 min AMRAP
A. 10 Sec Iso Chin-up Hold
B. 5/5 - Reverse Lunges
C. 10 Sec Ring Dip Hold
Finisher - "Suns out Guns out"
Tricep Extensions TRX
Tricep Push-up Hold
Band Bicep 90 degree Hold
CLICK HERE TO LOG IN TO MINDBODY TO VIEW YOUR PROFILE, ACCEPT YOUR CONTRACT, SIGN IN FOR CLASSES, AND MORE!