Thu 10/12/17 : Back with Chest : Stability & Endurance

Equipment: Mat, Bench, Med DB, Med Band, Suspension Mid-Length

Timed: 40 sec x 3 Rounds = 8 min

  • 1-Arm Renegade Row w/Push-Up (med DB)
  • opposite arm
  • 1-Arm Bent Over Row to High Pull VIDEO (med DB)
  • opposite arm
Timed: 45/15 x 3 Rounds = 6 min each / 12 min total
Group A
  • 4:1 Chest Press Negative / Hold (med DB)
  • Band Chest Flies / Hold (med band over pull-up bar)
Group B
  • 4:1 Suspension Inverted Row Negative / Hold
  • Pull Aparts / Hold (med band)
Timed: 30 sec each x 2 Rounds = 2 min
  • Bird Dog Push-Ups
  • Low Plank Knee to Elbow

Recovery: Foam Roller

  • Is, Ys, Ts with one hand on foam roller in child’s pose
  • Roll back
  • Roll chest-shoulder connectors
2017-10-08T18:05:01+00:00

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