Part A) Bench Press and Dead Lift
- 5x BW Bench Press
And
- 3x 1.5 times BW Dead Lift
EMOTM for 10-15 min
(These should represent 60-70% of 1RM if they don't use these %'s. You can also Dumbbells for the bench if you would like. Make your own decision at 10 min, if you feel good and are ready to rip the head of a lion, keep going. If you are suffering then stop.)
Part B)
30x TRX Reverse Crunch
15x OH Walking Lunge (#45#25)
15x Pull Ups
40x TRX Reverse Crunch
15x OH Walking Lunges
15x pull ups
50x TRX Reverse Crunch
15x OH Walking Lunges
15x Pull ups