Thu 10/11/18 : Back with Chest : Stability & Endurance

Equipment: Mat, Bench, Med DB, Med Band, Suspension Mid-Length

Timed: 40 sec x 3 Rounds = 6 min

  • 1-Arm Renegade Row (optional Push-Up) (med DB)
  • opposite arm
  • Bent Over Row (med DB)
Timed: 45/15 x 3 Rounds = 6 min each then switch = 12 min total
Group A
  • 4 sec down:1 up - Suspension Chest Press / Hold
  • 4 sec down:1 up - Suspension Inverted Row / Hold
Group B
  • Chest Flies / Hold (med DB)
  • Pull Aparts / Hold (med band)
Timed: 30 sec each x 2 Rounds = 3 min
  • Bird Dog Push-Ups
  • Side Plank (challenge lift top leg)
  • opposite side

Recovery: Foam Roller

  • I’s, Y’s, T’s with one hand on foam roller in child’s pose
  • Roll back
  • Roll chest-shoulder connectors
2018-10-08T21:00:39+00:00

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