Thu 10/05/17 : Back with Chest : Stability & Endurance

Equipment: Pull-Up Bands, Heavy DB, Med DB

AMRAP = 7 min

  • 5:1 sec Wide Pull-Ups x5 (5-second negative)
  • Deficit Push-Ups x10 (use black dumbbells as risers - no jellies)
  • Deadlifts x15 (heavy DB)

Timed 30/15 x 3 Rounds = 4.5 min

  • Bird Dog Row R VIDEO (medium DB)
  • Bird Dog Row L

Timed 2 min each = 10 min

  • 4:4 sec Bent Over Rows (medium DB)
  • 4:4 sec Chest Press (medium DB)
  • 4:1 sec Pullovers (1 heavy DB)
  • 4:1 sec Push-Ups
  • Renegade Row Burpees (medium DB)
Recovery: Pull-Up Bands
  • Lat/Chest/Shoulder/Side Bend Stretches
2017-10-01T21:18:59+00:00

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