1. DB Thruster
2. DB Press
3. DB Front Squat
4. DB Curls
5. DB Deadlifts
6. Triceps Dips
7. Reverse Lunges
8. Shoulder Taps
9. Step Ups
10. Push Ups
11. Knee Tucks
12. Jumping Jacks
Cash Out: 200m Walk
1. DB Thruster
2. DB Press
3. DB Front Squat
4. DB Curls
5. DB Deadlifts
6. Triceps Dips
7. Reverse Lunges
8. Shoulder Taps
9. Step Ups
10. Push Ups
11. Knee Tucks
12. Jumping Jacks
Cash Out: 200m Walk
200m Run
Then for 8 mins cycle through:
5 Inchworms
8/side RNT Prisoner Split Squats
5/side Alternating Single Leg V-Ups
8 Ring Rows
16 Banded Pull Apart
AMRAP x 20 mins:
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
10 Burpees over DBs (facing)
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises
Start at about 50% and build to a heavy complex for the day
EMOM x 9 mins:
1. 10 Banded DB Push Ups (down in 3 secs)
2. 30 sec Weighted Scapula Hold
3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips
Once you complete the buy in, perform the movements just like the song: 1 DB Thruster, 2 DB Presses, 1 DB Thruster, 3 DB Front Squats, 2 DB Presses, 1 DB Thruster, etc… End with a Cash Out of 200m Walk.