Equipment Needed: Heavy DBS (chest press,1 arm row, bent row, pullovers) Med DBS (wide row, wtd v ups) Med band (fly’s, pull aparts)
6 MIN AMRAP:
- Piston chest press x 20 total (Heavy DBS)
- 1 arm row x 10 each side (Heavy DB)
5 MIN EMOM
- Bent over row x 8 (Heavy DBS)
- Pushups variation x ROM (plyo, close, spider-Man etc.)
4 MIN (30 sec each x 4 sets)
- Standing Band chest flys (Med Band)
- Reverse back extensions
3 MIN AMRAP
- Dips x 15
- Band pull Aparts x 15 (Med Band)
Demo the 2 min, 1 min and 30 sec series at once!
2 MIN (1 min each)
- Close grip press with 6 inch leg hold x 1 min
- Weighted alternating v - ups x 1 min
1 MIN MAX EFFORT:
- Burpees
30 SEC TO FINISH WORKOUT :
- Mountain climbers