Equipment Needed : Bench, Mat, Med DB S (Shoulder Press, Chest Fly) , Heavy DB (Pullover)
3 X ROUNDS (90, 60, 30 sec) = 9 MIN
- Bench Press (tempo 3:3 ) x 90 sec (Med DBS)
- Chest Fly (tempo 3:3) x 90 sec (Med DBS) *Option combo with leg lowers
- Seated Shoulder Press (tempo 3:3) x 90 sec: (Med DBS)
Repeat x 60 sec each with a 2:2 tempo , 30 sec each with a 1:1 tempo
EMOM x 3 MIN:
- Pullovers x 45 sec, Hold DB Over Chest * w/Leg Flutters x ROM : (Heavy DB) Light DB (side plank lat raise)
- Pullovers x 30 sec, Hold DB Over Chest * w/Leg Flutters x ROM : (Heavy DB)
- Pullovers x 15 sec , Hold DB Over Chest* w/Leg Flutters x ROM : (Heavy DB)
(can get rid of benches here)
2 X ROUNDS EACH ARMS = 6 MIN
- Turkish Getup Transition x 1 min (right arm) VIDEO : (Med DBS)
- Side Plank Lat Raise x 30 sec (right arm) VIDEO : (Light DB)
- Repeat on left arm
EMOM X 4 MIN
- Down Dog Push-up x 1 0 , V-ups x ROM
- Spiderman pushup (rt side only) x 10 V-ups x ROM
- Down Dog Push-up x 1 0 , V-ups x ROM
- Spiderman pushup (lft side only) x 10 V-ups x ROM