Dynamic Bench Press
8x3 (205lbs)
(Rest :45 between sets)
No rest between movements:
Pec Deck (120) 8+2 eccentric
Weighted Dip (90) 8+6 Bwt
Triceps Ext (60) 8+2 eccentric
No rest between movements:
Nautilus Pullover (210) 8+2 eccentric
Wt. Chin-up (25) 8+6 Bwt
EZ Bar Curl (80) 8+2 eccentric
No rest between movements:
15-12-9
Face Pull (60)
Plate Raise (35)
100 Band Pull Aparts
1:00 Plank Hold
___________________
7:00p
5 rounds:
20yrd Sled Push 225lbs
40yrd Shuttle Run
20yrd Sled Push
Rest while partner works
40yrd Sled Push 225lbs
80yrd Shuttle Run
40yrd Sled Push
Walk 2:00
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