Row Sandwich

Chest & Back

3 Sets

• 24 Teeter-totter DB Bench Press (50#)

3 Sets

• 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

• 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

• 16 alt Kroc Row (50#)

3 Sets

• 15 Parallette Push-ups

3 Sets

• 24 alt Seated Arnold Press (25#)

Conditioning

5 Rounds each – I Go You Go

• 250/200m Row
• 5 HSPU
• 10 Burpees
• 250/200m Row

I forgot to record our time after but it was 32 or 33 something. My round times were a bit under three minutes