10 Clapping Pushups
10 DB Row Each Side
Note: Do one set of all out chin-ups (palms in) between all bench sets including warmup, but not including the grind (in which you will be doing rows)
- Bench Press: Warm up to working weight. Between all sets, do one set of rows or chins.
- Do ONE all out set at working weight.
- Take 20-25% off, do another all out set. Continue until you're using an empty bar.
Max Reps bench @ 75% working weight
Max Reps row at equal weight
10 Ab Wheel Rollouts between sets
- 3.5 Mile Run