1.  Bench/ Floor Press:

50% x 5

60% x 4

70% x 3

80% x 2

work up to a max single

2. 3 Rounds:

  • Dips x max reps (up to 10 or add weight)
  • Side Plank + Hip dips x 10 +10
  • SA DB Bent Over Rows x 10 +10

3.  How many rounds/ reps can you complete in 10 min?

10 SA DB Snatch

10 Jumping Lunges

10 Hand Release Push ups

10 Single Leg V-ups