-20 DB High Pulls
-20 DB Overhead Presses
-10 Planche Push Ups with a 5 second negative (down)
DB High Pulls – youtube.com/watch?v=BJdROwz4qeQ
DB Overhead Presses – youtube.com/watch?v=M2rwvNhTOu0
Planche Push Ups – youtube.com/watch?v=odcPqBOlJhI
-12 Alternating Flat DB Press each arm (Holding opposite arm in support) with Heavy DB set
-Max Band Resisted Push Ups
-Rest 2 Minutes
Notes: Record lowest set of max band resisted Push ups
6 Weighted Lunges
8 Jump Overs/Plate Hops/KB Swings
(Score = Total Rds+Reps)
*Goal: 8+ rounds
For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!
For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
Ideal weight for Men: Single 25-50# KB/DB
Ideal weight for Women: Single 12-30# KB/DB
50 Reps each side
Notes: Can also perform this movement with no band and move a wall ball/Kettlebell/Dumbbell back and forth. Each side is considered 1 rep. Keep feet elevated off ground while performing the twist, if possible.