Bench Press
8 – 8 – 8 – 8 – 8
Build per set to a heavy 8 for the day.
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Three sets:
Max unbroken push-ups
Rest 60 sec
Max unbroken strict pull-ups*
Rest 60 sec
*add bands as necessary to get at least 5+ per round
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Two sets:
20 GHD Sit-ups or Weighted Sit-ups
20 DB hammer curl + Press, alternating arms
105#
21/8, 20/8, 19/7
20# sit ups and hammer curl + press