Warm-Up: 3x
10 Clapping Pushups
10 DB Row Each Side

Take your previous numbers.  If you were in strength mode, cut 30% off.  If you were in volume mode, take just 10% off.  

  1. Bench Press: Warm up to working weight. Between all sets, do one set of rows or chins.
  2. Do ONE all out set at working weight.
  3. Take 20-25% off, do another all out set.  Continue until you're using an empty bar.
  4. GRIND:
    100 Renegade Man Makers
  5. 4 Mile Run
Posted on November 15, 2015 .