Equipment Needed: Pull-up set-up, bench, Mat, Heavy DBS (3:1:3 chest presses, pullovers, close grip bench), med (renegade rows, chest flyes), TRX (archer rows)
3 min (9 min) 3 min of each exercise: Give 15 sec to transition each 3 min round
(Goal is as many sets of 15 in 3 minutes , rest and repeat! )
****½ start with pull-ups, ½ start with chest press
- Pull-Up Variations (Pull-up set-up)
- 3:1:3 Chest Presses (Heavy DB)
- Renegade Row (Med DBS)
2 min of each exercise (4 min) *1/2 start on TRX Give 15 sec to transition each 3 min round
(Goal is multiple sets of 15 in 2 minutes for the flyes and pullovers, rest and repeat!)
- Chest Flyes (Med DBS)
- Trx clock pulls
1 min of each exercise (3 min)
(Goal is to not stop for 1 min straight!)
- SA/SL Row R (1 med DB)
- SA/SL Row L (1 med DB)
- Close Grip Chest Press (Heavy DBS)
3 Rounds (3 ½ min)
- Deficit Push-Up x 30 sec
- Push-Up Hold x 20 sec
- Low Push-Up Hold x 10 sec
- Rest x 15 sec
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