Wednesday
Supplemental Strength
3 x 8 Seated Dumbell Shoulder Press
3 x 8 Incline Bench
3 x 8 Flat Bench
Strength
4 Rounds
Minute 1: 6 Close Grip Bench Press
Minute 2: 6 Pendlay Row
Minute 3: 12 GHD Sit Ups
4 Rounds
Minute 1: 8 Weighted Dips
Minute 2: 8 Weighted Pull Ups
Minute 3: 24 Ab Bicycles
Workout of The Day
12-10-8-6-4-2
Shoulder to Overhead 185/125 135/95 95/65
Chest to Bar Pull Ups
14 Air Squats after Every Round
Supplemental Endurance
20 Minutes Stairmaster Level 9
