Strength – Bench Press
4×8 @70% of your 1 rep max
- take your time, warm up well and be sure to use a spotter
- modify weight if needed
rest 3 min
Barbell Bent-over row
4×10
- slow and controlled and squeeze at the top
rest 4 min
Stamina – perform as many push up as possible in 2 min
rest 3 min
Perform as many inverted rows as possible in 2 min
- rest as needed but try to keep resting to a minimum
rest 3 min
Core – superset hanging knee raises and back extensions
4×15 knee raises and 25 back extensions
- if you do not have a back extension machine, perform 30 supermans
