Warm-Up: 3x
10 Dislocating Lunges
10 Clapping Pushups
10 Chin-ups

  1. Bench Press- warm up from about 50% working weight to working weight.  Do a set of work zone pull-ups between each set*
  2. Do one all out set at working weight.  Take some weight off, one more all out set.  Repeat.  Keep going till you're ripping out with an empty bar.
  3. 5x:
    10 Dips*
    15 Chin-ups any grip

    *If you can't do these, do assisted dips.
Posted on February 22, 2015 .