Chest and Back

STATION 1

• Incline Barbell Bench Press- 10r
• Dips- Beg. 8r, Int. 12, Adv. 16r
• Up Downs- :30 sec 80%+ heart rate

STATION 2

• V Bar Back Rows- 10r
• Ring Rows- Beg. 8r, Int. 12r, Adv. 16r
• Mountain Climbers- :30 sec 80%+ heart rate

STATION 3

• Dumbbell Bench Press- 10r
• Push Ups- Beg. 8r, Int. 16r, Adv. 24r
• Jump Rope- :60 sec 80%+ heart rate

STATION 4

• Push Ups w/ Row- 16r
• Burpees- Beg. 8r, Int. 12r, Adv. 16r

CARDIO

• Planks w/ side crunch :30 sec
• Burpees :30 sec

Complete 10 rounds. Your results are based on MEP's from MZ-3 monitor. Aim for 40 MEP points.