*Bench @ 80% 1RM - 5 x 3
*Incline Bench AHAP - 5 x 5
-keep back completely flat against bench (no arching).
Close Grip Bench AHAP - 5 x 5
-at least one thumb width narrower than your regular grip.
*Clapping Pushups - 5 x 10
- explode off the ground to propel yourself off the ground and clap your hands in front of your chest. sub regular pushups if unable to clap. bonus points for clapping behind your back.
Pullups (weighted) - 4 x 8
Ring Dips (weighted) - 4 x 8
*T2B - 4 x8
* = abbreviated workout
AHAP = as heavy as possible WITH PERFECT FORM
perform exercises from top to bottom
- Coach Casey