10 Dislocating Lunges
10 Clapping Pushups
- 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*
- Bench Do one all out set at working weight. Take about 20-25% off, and do one more all-out set.
- Repeat step 2 with Pendlay Row.
10 Chin-ups any grip*
1 Minute Plank
*If you can't do these, do assisted dips/pull-ups.