MARCH 15, 2018 Chest, Back Exercise
Sets
Reps
Rest Interval
1
5 min
~
2A **Alt EMOM Barbell Bench Press
10
10
<60
2B **Alt EMOM Barbell Row
10
10
<60
3A Incline Bench DB Row
5
12
0
3B Trap Bar Bench Press
5
20
45
4A Decline Bench Press
4
15
0
4B Landmine Push Up Fly
4
15ea
0
4C Landmine Push Up Roll Out
4
12ea
60
5A Sled Row Explode
5
20 yards
0
5B Sled Push Chest Explode
5
20 yards
90
1 Airdyne Bike
** Every Minute On the Minute- Start clock. Do 10 bench press, rest remainder of minute. At 1 minute do 10 rows, rest remainder of minute. At 2 minutes, do 10 bench press, rest remainder of minute For 20 minutes, 10 sets (100 reps) of each