1. Floor/ Bench Press:

40% x 10

50% x 10

60% x 10

70% x max reps x 3

(No more than 10 reps)

* superset with DB Step Ups x 5 + 5

2. 3 Rounds:

  • Tate Press x 10
  • Barbell biceps curls x 10-15
  • Side arm pull x 10 + 10

3. Tabata KB Swings

Rest 1 min

Tabata Hollow Hold/ Superman (alt)