WARM-UP
3 rounds of:
Dumbell Bench Press – 20 reps
Standing Rear delt fly – 10-15 reps
A.
Four sets of:
Bamboo Bench Press x 15-20 reps
Rest 30 seconds
Barbell Row – Wide Grip x 10 reps
Rest 30 seconds
Standing Dumbbell Shrug x 10 reps
Rest 30 seconds
Dumbbell Side Bend x 10 reps each side
Rest 60 seconds
B.
Five sets for max reps (of Dips):
In 60 seconds, complete 10/7 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets
Rest 3 minutes
C.
1000/800 Row (slow and steady)
100 Sit Ups/Russian Twists/Flutters (pick 1)
