Supplemental (after close grip bench press)
4 x 8 Incline Dumbell Press
4 x 8 Seated Dumbell Press
4 x 8 Incline Bench Press
Strength
Close Grip Bench Press
7 x 8
GHD Sit Ups
7 x 20 (10)
Every 3 Minutes
Weighted Dips
3 x 8
Every 3 Minutes
Workout of The Day
$$$ 1000 Meter Row $$$
then
4 Rounds
20 Kettlebell Swings 2.0/1.5 1.5/1.0
60 Double Unders
then
$$ 1000 Meter Row $$$
Supplemental Endurance
15 Minutes Stairmaster Level 12
