Equipment Needed: Bench, Heavy DBS (prone rows,plank row, close chest press, bent row) Extra Heavy DB (1 arm row) TRX (Inverted row) Med DBS (Plank row, bent over wide row) Chest fly (Med band)
Circuit: partner up!
45 sec x 15 sec rest x 3 Rounds = 9 min
- Prone rows (only works on a black bench) lie on belly on bench and row dumbbells. (Med DBS)
- TRX low rows
- Deficit pushups
EMOM X 4
- 1 arm row x 6 each arm (Extra Heavy DB)
- Burpee pushups x ROM
Low Plank x 30 sec (demo next exercises while they plank)
EMOM X 4
- Close grip chest press x 8 (Heavy DBS)
- Plank row x ROM (Heavy DBS)
Low Plank x 30 sec (demo next exercises while they plank)
EMOM X 4
- Bent row x 10 (Heavy DBS)
- Band chest fly x ROM (med res band)