Equipment Needed: Med/Heavy DBS (close grip press, bent row) Med DBS (Flys, plank row) Light DBS (Reverse flys) TRX (pushups, clock pulls)
1 min each, 45 sec each and then 30 sec each = 9 min
Close grip chest press (Med-Heavy DBS)
Bent over row (Med-Heavy DBS)
Launching pushups
Balancing Reverse fly’s (Light DBS)
Group 1: 45 sec each x 3 = 4:30
TRX chest press
TRX clock pulls
Group 2: 45 sec each x 3 = 4:30
Chest flys (Med DBS)
Plank Row (Med DBS)
4 min AMRAP:
Reverse back extension X 15
Reverse crunches x 15
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