Thu 4/5/18 : Back W/ Chest : Stability & Endurance

Equipment Needed: 1 heavy DB (SA chest press/Row/pullover), Med DBS (chest Fly/narrow press), Pull up setup

6 MIN ROUND: Circuit through with a partner- 1 person starts pullups

• Pull-ups x 10
• Bird dog push-ups x 10
• Reverse back extensions x 15

30 sec each x 3 Rounds then switch groups = 9 min
Group 1: (back)

• TRX SA Row (rt) (hold both cradles in one hand)
• TRX SA Row (lt)
• TRX Y Fly

Group 2: (chest)

• Narrow grip chest press (Med DBS)
• chest Fly to crunch (Med DBS)
• Pullover (1-heavy DB)

Timed Rounds x 30 sec each x 3 = 6 min

• SA Heavy Press right Arm 30 sec
• SA Heavy Row right Arm 30 sec
• Repeat left arm

ABS: (2 min)
2 Rounds: 30 sec each

• Plank marches (alt legs)
• Alt single leg v-ups