Equipment Needed: Heavy DBS (piston press, 1 arm row) Pull-ups set up, Med DBS (chest fly, speed cg press)
4 Rounds = 4:45
*Partner up
Partner 1: Pull-ups x 30 sec
Rest x 15 sec and switch with partner
Partner 2: Piston chest press x 30 sec (Heavy DBS)
4 Rounds = 4:45
*Partner up
Partner 1: Toes to bar x 30 sec
Rest x 15 sec and switch with partner
Partner 2: Bench over push-ups x 30 sec
4 Rounds = 5 Min
Chest fly sit-ups x 20 sec (Med DBS)
Close grip speed chest press (6 inch leg hold) x 20 sec (Med DBS)
Pushups x 20 sec
Rest x 20 sec
EMOM X 4
1 arm row x 6-12 (Heavy DB)
Burpees x ROM
repeat on other side
3:30 min finisher: 3 rounds
Mountain climber x 30
Low plank jacks x 30
Rest x 15