Equipment Needed: Heavy band (pull downs, pull aparts) Heavy DBS (chest press, 1 arm row, DL to bent row, pullovers) Med DBS (Close grip press)
Group 1: 30 sec on / 5 sec rest each x 3 = 5:10
- Band straight arm pull downs (Heavy Band)
- Band seated lat pull downs (1 or 2 heavy bands)
- 4:1 Pushups (4 count lower, 1 count up)
Group 1: 30 sec on / 5 sec rest each x 3 = 5:10
- Chest press (Heavy DBS)
- Single arm row rt (Heavy DB)
- Single arm row lft (Heavy DB)
Timed Builder:
30 sec each exercise and rest increases each time you add an exercise = 8:40
A, 10 sec rest, AB, 15 sec rest, ABC, 20 sec rest, ABCD, 25 sec rest, ABCD, 30 ABCDE
A) Dead lift to bent row (Heavy DBS)
B) Close grip chest press (Med/heavy DBS)
C) Pullover to crunch (Heavy DB)
D) Band pull aparts (Heavy band)
E) Decline pushups (feet on bench)
3 AMRAP Abs:
- bicycle crunches x 20 total
- low plank knee to elbow x 10
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