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Bike or Row 5xs:
:45sec Easy
:15sec Hard
2xs:
10ea Lying Leg Swing
5ea Lying Leg Crossover
10 Banded Press
15 Band Pull Aparts
20 Banded Good Mornings
DB “D.T” Warm Up:
8 DB Deadlifts
6 DB Hang Power Clean
4 DB Push Press
Notes: Light to moderate loading.
DB “D.T” Specific Warm Up:
7 DB Deadlifts
5 Hang Power Clean
3 Push Jerk
Notes: Workout Weight.
5 Rounds
12 Deadlift (50/35)
9 Hang Power Clean
6 Push Jerk
Goal: Sub 12 min
Dumbbell “D.T.” Scaled Version:
5 Rounds
12 Deadlift (40/25)
9 Hang Power Clean
6 Push Jerk
Goal: Sub 12 min
Same
AMRAP 12min
12 Burpees
9 Squat Jumps
6 V-up
Hypertrophy Upper Body
Alternating Seated Dumbbell Strict Press: 2 x 10/side
Tempo Wide Grip Barbell Row: 3 x 8 with :3 sec up and :3 sec down
Banded Pec Fly: Accumulate 70 reps
Accumulate the Following:
50 Band Pull Aparts
50 Banded Face Pull
50 Banded Row
50 Banded Straight Arm Pull Down
