*Bench @ 80% of 1RM - 5 x 3
*Wide Grip Bench (at least one thumb width wider) - 5 x 5
Incline Bench - 5 x 5
Ring Pushups (3 sec up/3 sec down) - 5 x max reps (no stopping)
*Pullups (strict) - 5 x max reps (no stopping)
*Ring Dips - 4 x 8
*Knees to Elbows - 4 x 8
* = abbreviated workout (if you only have an hour)
perform exercises from top to bottom
- Coach Casey