Warm-Up 3x
10 Clapping Pushups
10 Chinups

  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. GRIND
    Max reps Bench at 75% working weight
    Max Pendlay rows at equal weight
    50 Crunches
Posted on December 6, 2015 .