Strength
1.) Bench Press- 9-7-5-13. Try and turn your 5 set(at same weight as last week) into a 6.
2.) Bench Dips- 40-50. Rest :60 after failure. If sets are less than 10 only go to 40.
Metabolic Conditioning
3 Rounds
Buy in 500 m
50 Double Unders
40 Full Kettle Bell Swings(55,35)
30 Ab Mat Sit Ups
20 Push Ups
10 Box Jumps(24,20)
Cash Out: 30 Toes To Bar.