Chest and Back
1. Warmup
10x Push-ups
10x Pull-ups
2. Tag Team
a. 8x Bench with resistance bands
b. 8x rope face pulls
Go from one right to the other
While person 1 is doing this, person 2 is spotting/resting, as soon as person 1 finishes, person 2 starts. Gives a good rest time.
5 continuous rounds
3. Pull-up ladder
Person 1 does 1, person 2 does 1, person 1 does 2, person 2 does 2, etc... until one person cannot complete the required number of pull-ups.
4. Continuous circuit
a. 5x DB push-ups w/ rows (half a man-maker) @ 40lbs.
b. 10x each side GHD press @ 20lbs.
c. Upright rows on smith machine
5 continuous sets, no rest until all sets are done
5. Lat pull-downs
a. Front pulldowns
b. Behind-the-neck pulldowns
3 rounds, rest long enough for the other person to complete their set then switch immediately.
Stretch
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