Equipment Needed: TRX (mid shin), incline bench, Med DBS (chest fly, shoulder press), Med/Heavy DBS (Chest press, 1 arm press) Light DBS (lat raises) Med Res Band (flys and pull aparts)
GROUP 1: EMOM 4MIN
- TRX (mid shin)
- Atomic push-up x 10
- Band pull aparts x ROM (keep fit in TRX and stand in kneeling position) (Med Band)
GROUP 2: EMOM 4MIN
- Incline bench press x 10 (Set up low benches on incline Med DBS)
- Res band Incline chest fly x ROM (put band under divots in back of low bench)
3 x rounds @ 60sec, 45 sec, 30 sec = 9 min
- Bench press (Med/Heavy DBS)
- 1 arm bench press with holding 1 leg hip bridge (right) (Med/Heavy DB)
- 1 arm bench press with holding 1 leg hip bridge (left)
- Standing shoulder press (Med DBS)
(Clean up benches, get a mat)
3 x rounds @ 30 sec each = 4:30 min
- Boat pose press (Light DBS)
- Sit-up to lat raise (Light DBS)
- Hollow body hold with close grip speed press (light DBS)