WARM UP
EMOM for 5min complete:
KB complex below 3 reps each (1 KB only for warm up)
Then,
Stretch
Then,
Coach tutorial – KB complex DBL
Then,
Complex 3x (build)
ADVANCED
WORKOUT
With a partner complete :30sec on/off of:
KB complex: 1 push up + 1 gorilla row + 1 clean + 1 press
**8x (each); I go, you go**
With a partner complete :30sec on/off of:
MXE row
**8x (each); I go, you go**
12 ring/TRX curls + 12 ring/TRX tricep press outs
**4x (each); I go, you go**
12 banded pull aparts + 12 bench dips
**4x (each); I go, you go**
**rest 2min BTWN each segment**
INTERMEDIATE
WORKOUT
With a partner complete :30sec on/off of:
KB complex: 1 push up + 1 gorilla row + 1 clean + 1 press
**8x (each); I go, you go**
With a partner complete :30sec on/off of:
MXE row
**8x (each); I go, you go**
12 ring/TRX curls + 12 ring/TRX tricep press outs
**4x (each); I go, you go**
12 banded pull aparts + 12 bench dips
**4x (each); I go, you go**
**rest 2min BTWN each segment**
BEGINNER
WORKOUT
With a partner complete :30sec on/off of:
(1 DB) DB complex: 1 push up + 1 gorilla row + 1 clean + 1 press
**8x (each); I go, you go**
With a partner complete :30sec on/off of:
MXE row
**8x (each); I go, you go**
12 ring/TRX curls + 12 ring/TRX tricep press outs
**4x (each); I go, you go**
12 banded pull aparts + 12 bench dips
**4x (each); I go, you go**
**rest 2min BTWN each segment**