Warm Up: 8 minutes
Complete required reps of each exercise every minute: remaining time of minute is recovery.
- push up: 8 reps
- kettle snatch: 4R/4L
Work: Chest: 5 minutes
Barbell press: flat or incline: same weight as last week: 8 reps
Complete 8 reps every minute for 5 minutes: Remaining time of minute is recovery.
Drop weight 10 - 15% from previous exercise.
perform 1 set of as many reps as possible. Rest 2 minutes: repeat: 1 more set.
Work: Assistance: 3 sets / 20 reps
- cable or dumbbell fly
- cable or dumbell rear delt raise: L/ R
- trx triceps suspension press