"Ballistic" Push-ups
BWx4 between each set of Bench Press
Bench Press
135x8
175x8
190x8
205x7
Chin Ups
15
Ab Roller/Push Up/Inverted Row Circuit
BWx12 of eachx5 times through with minimal rest.
Barbell Complex:
Back Squat/Overhead Press/Front Squat/Romanian Deadlift
8/7/6 reps with no rest in between.
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