Chest & Back -May 8th, 2012

Part A:

Group 1 -superset

Wide Grip Overhand Pullups 3 sets x 10 reps

T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

Group 2 -superset

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

Inverted (or reverse) Rows 3 sets of 10 reps

Group 3 -superset

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Group 4 -superset

Flat DB Flys 2 sets x 15 reps

Flat DB Chest Press 3 sets x 10 reps

Part B: 25 minutes

Rotate between:

-Split Squat Jumps x 15/side

-Skipping x 60 seconds

-Sled Pull x 1 lap (89, running stairs, take some sand with you)

-Med ball Partner pass x 20 [does not have to be in order, if no one is free for the partner pass, move on to the next and catch up later]

{This can be done after dinner or in the morning if you run out of time first thing today -87 Station has proven that it can be done, and you can drive to 89 for training, so the bar has been set high!}

Part C: Abs

Tabata x 3

The middle Tabata has to be a bridge.