Equipment: Bench, Extra Heavy (SA Row, SA Chest Press, SA Swing, Alt. Bent Row) Heavy (Close Grip Bench, Plank Row, SA Upright Row)
**Pull-Up Set-Up, TRX mid- (Wide Row) and calf- length (Atomic P/Us)
5 min - Goal is 3 rounds
*encourage changing variations each set (Wide, close, underhand, deficit, etc.)
- Pull-Up Variations x MAX (1/2 group starts here)
- Push-Up Variations x MAX
4 ROUNDS = 6 min
Every 90 seconds:
- SA Row Right x 8-12
- SA Chest Press Right x 8-12
- SA Upright Row Right x 8-12
- (Rest for ROT and Repeat on Left, ends up being 2 rounds each side)
5 min - Goal is 3 rounds
- High Plank Row to Deadlift (1 row each side to 1 Deadlift) x 6-8
- Close Grip Bench Press x 8-12
- TRX Wide Row x MAX (have half group start here)
2 ROUNDS EACH = 7 min (give 15 sec to switch)
90-second rounds, rest and repeat: TRY FOR: 2-3 sets in the 90 seconds, switch with partner each round
- Partner A: Alternating Bent Row x 6-10 each
- Partner B: TRX Atomic Push-Ups x 6-10 each