Body Part: Chest & Back
Purpose: Tone, Build, Shred, Condition
BCx Trainers: This workout is designed for training groups of 3 or more.
BCxers: If you are doing this solo, start by timing your reps at station #1. Use that time to set your pace for #2 and #3. If you are doing this with a workout partner, Rotate stations #2 and #3 each round (do #1 and #2, then do #1 and #3).
This workout is designed for group training for 3 or more. Set up 3 stations: #1 Box Jump #2 Spider Row (or Lat Pully Row) and #3 Cable Cross Over (low – you can also use resistance bands). The person at the #1 box jump station sets the pace for the other stations.
#1 20 Box Jumps
#2 Spider Rows (or wide grip lat row)
#3 Cable Cross Overs
#2 & #3 continue until #1 is finished with the box jumps. Then everyone switches stations until they’ve hit each station. Complete 5 rounds. Check out the video to see pace and exercises.
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