Tues 8/14/18 : Back w/ Chest: Strength & Conditioning

Equipment Needed: TRX (calf length), Med DBS (skier swings, close

Grip press) Heavy DBS (bench press, 1 arm row, bent row, pullover)

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2 ROUNDS EACH = 7 min (give 15 sec to switch with partner )

90-second rounds, rest and repeat 2-3 sets in 90 seconds, switch with partner each round

• 90 sec Partner A: Alternating Bent Row x 6-10 each (Heavy DBS)
• 90 sec Partner B: TRX Atomic Push-Ups x 6-10

• Chest Press x 8-12 (Heavy DBS)
• Skier Swings x 8-12 (Med DBS)
• Pullovers x 8-12 (Heavy DB)

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8 Min EMOM

*switch after 4 rounds at each group

• Group A: Close grip Chest Press x 8… x TRX rows x ROM
• Group B: 1 arm row x 8 (Heavy DB) Push-Ups x ROM (switch arms each min= 2 rounds each arm)