5 Rounds For Max Reps
Mutt Bar Reverse Floor Press - 66lbs
Mutt Bar Reverse Grip Rows - 66lbs
Reverse Grip Floor Press: 25-25-25-25-25
Reverse Grip Rows: 25-25-25-25-25
250 total reps!
*Post reps for both exercises in all rounds.
Cash Out:
Kettlebell Power Floor Fly - 3x10 @ 53lbs*
* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.
With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation
Pull Ups with Slow Eccentric…
Do five pull ups. Then, hold the contraction for a one count at the top and lower slowly, emphasizing the lats by controlling your decent for 15 seconds.
This eccentric stress will cause a lot of muscle growth since you’re increasing the time under tension.
Finish with five normal pull ups. Enjoy!
AVG HR - 129 BPM
MAX HR - 160 BPM
