Equipment Needed: Bench, Mat, Heavy DBS (Bench Press and BO Row) Med DBS (Renegade row)
Timed Interval : 4 x Rounds : 20 sec w/10 sec rest = 4 min
- 2:1 Chest Press (Heavy DBS)
- 2:1 Bent Over Row (Heavy DBS)
(2:1 = 2 counts slow lower and 1 count fast up)
Timed Interval : 2 x Rounds : 30 sec w/15 sec rest = 3 min
- Renegade Row (Right) (Med DB)
- Renegade Row (Left)
Timed Interval = 2 min
- Piston Row x 30 sec (Med or Heavy DBS)
- Launching Pushups x 1 min
- Piston Row x 30 sec
AMRAP = 2 min
- Burpee max reps
Repeat all series 1, 2, 3 and 4 = 24 min : D
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