15 minutes aerobic warm up


A. 1 rm Strict Press

B. 4 sets

4 wide grip bench(At least 3-4 inches wider than you would normally place your hands

8 narrow grip chin ups(weighted if you can handle)

C. Class

D. 8-8-8+(last set go until failure)

Double dumbell row

Pendlay Row

Dumbell Lateral Raise (Fly)

E. 3 sets

20 Weighted situps(Feet anchored okay)

20 Torso Twist(performed while feet still anchored and your upper body is at a 30-45 degree angle from the floor)


Wednesday, September 5th, 2018 at 8:55 am / Competitive