A) 3-4 sets:

– 10-20 DB floor press 

– 10-20/side bent over rows with heavy object

 

No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm. 

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time:

– weighted object ground to overhead

– weighted object goblet squats

– abmat sit-ups (scale up by holding object)

 

*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.

*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.