How to do the workout:
This workout is made up of super and tri-sets. Complete each super or tri-set x 3 or 4 sets. Take a 60-90 seconds break between supersets, focusing on lifting heavy for the reps stated.
Wide grip pull downs x 15 superset with Dynamax ball slams x 20
TRX underhand low rows (or straight bar low rows) x 15 superset with Dynamax ball sit ups w/knee ins x 20
Incline reverse DB flyes x 15 (face down on bench) superset with rope pull-overs x 15
BB underhand rows x 15 superset with DB single arm rows x 15 each arm
Band opens (see pic above) x 15 superset with DB bent over flyes x 15
Rope crunches x 30 tri-set with hanging leg lifts x 20, decline crunches x 30
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