10 Dislocating Lunges
10 Clapping Pushups
- Bench Press- warm up from about 50% working weight to working weight. Do a set of work zone pull-ups between each set*
- 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.
15 Close Grip Bench Press
15 Chin-ups any grip
- Grind: EMOM till failure:
Minute 1- 1 pullup, 2 pushups, 4 crunches. Minute 2- 2 pullups, 4 pushups, 8 crunches. Minute 3- 3 pullups, 6 pushups, 12 crunches. Keep going like this till you fail.