1) Bench Press 5 x 3 90% use a spotter
-4 x :20 heavy weighted side plank each side
-4 x 8 DB bent over row each arm
2) For Time:
21-15-9-15-21
Push-ups
V-ups (or GHDs)
Cal Row
3) 36-30-24-18-12
Single Arm Push Press (40 or 50/30 or 40)
-split the reps evenly between arms
3 rope climbs after each set
4) Suicides x 5
10/20/30/40 yards
rest 1 minute between runs
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