Equipment Needed: Med/Heavy DBS (chest press, underhand row) Heavy DBS (deadlifts) Heavy Res band (lat pull downs), TRX (mid length)
1 min each x 3 sets = 10:20min
- Single arm chest press each arm and double arm chest press x 1 min (Med DBS)
- 10 sec transition
- Dead lifts x 1 min (Heavy DBS)
- 10 sec transition
- TRX close row to bicep curl x 1 min (1/2 group starts here)
- 10 sec transition
Group 1: Tabata x 8 rounds 20 sec on / 10 sec hold = 4 min
- Band Lat pull downs (put bands on pull-ups bars) (Heavy- guys might do purple and a blue combined)
- Pushups
Group 2: Tabata x 8 rounds 20 sec on / 10 sec hold = 4 min
- Wide underhand row (Med DBS)
- Band chest fly’s (Light/ Med Band)
30 sec each x 2 rounds = 2 min
- Single arm row rt (Heavy DB)
- Single arm row lft
30 sec each x 2 rounds = 2 min
- Single arm chest press (Heavy DB)
- Single arm chest press
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