• Pull-Over (1 heavy db)
• Bent Over Row (heavy db)
• Chest Press (heavy db)
• Reverse Fly (medium db)
• Chest Fly (medium db)

AMRAP = 8 min total

Group A = 4 min

• Suspension Row x max
• Push-up Variations x max

Group B = 4 min (goal 2 sets)

• 1-Arm Row x 8-12 reps ( 1 heavy db)
• Switch to other arm
• 1-Arm Chest Press x 8-12 reps ( 1 heavy db)
• Switch to other arm

Tabata 20: 10 sec x 4 rounds = 2 min

• High Plank x 20 sec
• Low Plank x 10 sec

Recovery:

• Suspension Stretch : upper body/chest
• Foam Roll : back/lats