12.18.15

Warm-Up: 3x
10 Clapping Pushups
10 DB Row Each Side
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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:
    3x
    Max Pushups
    Max Inverted Row
    Max plank
  5. 4 Mile Run
Posted on December 13, 2015 .