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

  1. Bench Press and Pendlay Row- warm up from about 50% working weight to working weight.  Do a set of work zone pull-ups between each set*
  2. Bench Do one all out set at working weight.  Take about 20-25% off, and do one more all-out set.
  3. Repeat step 2 with Pendlay Row.  
  4. 5x:
    10 Dips*
    10 Chin-ups any grip*
    1 Minute Plank

    *If you can't do these, do assisted dips/pull-ups.
Posted on March 8, 2015 .