Equipment Needed: Pullups setup, TRX (mid length),Heavy DBS (bench press, bent row, 1 arm row) Med DBS (Renegade row, chest fly)
Partner up x 4 rounds = 6 min
30 sec on : 10 sec off
- Partner 1: Pullups
- Partner 2: TRX inverted row
- (Partner 1 switches w/ partner 2 and then…)
- Both partners do: Pushups
7 Min Round:
- Burpee to bentover row x 6 (Heavy DBS)
- Single arm row x 8 each side (Heavy DB)
- Bench Press x 10 (Heavy DBS)
50 sec each, 40 sec each, 30 sec each (20 sec recovery after each times series) = 6:40
- Alt Plank rows (Med DBS)
- Chest Flys
- Pullovers (Heavy DB)
- Rest x 20 sec
3 Min Abs: 30 sec each x 3 rounds
- Weighted situps
- Alt scissor leg lowers