CHEST AND BACK

STATION 1

1. Barbell Bench Press- 12r
2. Ring Rows- Warrior 8r, Beast 12r, Spartan 16r​
3. Knee Tucks- :30 sec in Red Zone

STATION 2

1. V Bar Back Rows- 12r
2. Push Ups- Warrior 12r, Beast 16r, Spartan 20r
3. Mountain Climbers- :30 sec in Red Zone

STATION 3

1. Single Arm Bumbbell Row- 12r per arm
2. Rope Slams :30 sec in Red Zone

STATION 4

1. Dumbbell Incline Chest Fly w/ twist- 12r
2. Burpees- Warrior 8r, Beast 12r, Spartan 16r

CARDIO

This is a 10 round HIIT workout. Each round consists of alternating between high knees for :30 sec and Push Ups for :30 secs. Complete this workout with your MZ-3 monitor and score yourself based on the amount of MEP's scored (the number on the bottom right hand side of the tile).

Your Score:

• ​Warrior 20-29 MEP's
• Beast 30-39 MEP's
• Spartan 40 MEP's