Total Body
bench press
- 4 x 5 @ 95% of 5rm
- 1 set max reps @ 90%
- quality reps, keep 1-2 reps in the tank, do NOT go until failure
then complete
- 2 x 10 : alternating arm db chest press
- 2 x 6 : bar dips or
- 12 dips off bench
- 2 x 15 : db skull crushers
4 rounds (18-min)
- 20/18 cal bike
- 20 db hang clean & jerks (50/35)
- 10 burpees over db