Equipment Needed: Heavy DBS (Bench press, bent row, 1 arm row) Med DBS (plank row, close press) med band
7 min Ladder: half start on pull-ups
12,10,8,6…..
Pull-ups
Close grip chest press
Burpee with a pull apart (med band)
GROUP 1: 5 min
TRX low row x 8-10
Bench press (Heavy DBS) x 8-10
GROUP 2: 5 min
Bent row (Heavy DBS) x 8-10
Deficit pushups x 8-10
30 sec each x 2 rounds = 5 min
Single arm row (rt arm) (Heavy DB)
Off set push-up
Single arm row (lft arm)
Off set push-up
Plank row (Med DBS)
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