Warm-Up: 3x
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)

  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:
    Max Reps bench @ 75% working weight
    Max Reps row at equal weight
    10 Ab Wheel Rollouts between sets
  5. 3.5 Mile Run
Posted on November 29, 2015 .