Equipment Needed: Bench, Heavy DBS (Bench press, Deadlifts, 1 arm row) Med DBS (flys, wide row, plank row)
30 sec each x 4 rounds = 7 min
- Wide bent over rows (Med DBS)
- Staggered pushups
- Weighted Pikes (1 Med DB)
- Rest x 15 sec
Timed Rounds x 2 sets = 4 min
- Deadlifts (Heavy DBS) x 40 sec
- Single arm row rt arm (Heavy DB) x 20 sec
- Deadlifts (Heavy DBS) x 40 sec
- Single arm row lft arm ( Heavy DB) x 20 sec
30 Sec each x 4 rounds = 7 min
- Chest flys (Med DBS)
- Plank rows (Med DBS)
- Close to reg pushups
- Rest x 15 sec
Timed Rounds x 2 sets = 4 min
- Alternating gorilla rows x 40 sec
- 1 arm chest press rt arm x 20 sec
- Alternating gorilla rows x 40 sec
- 1 arm chest press lft arm x 20 sec