Monday, 6/16/14

ME Incline Bench + Bands Up: 1RM

RS Press + bands up: 4 x 6 (60-90s rest)

Pull-downs or Strict Pull-ups: 5 x 6 (60s rest)

1/2 ROM Dips: 4 x 10 (30s rest)

4 Rounds:

DB Shoulder Press x 10 reps & 4 drop sets*

20 Weighted Sit-ups

Row 200m

*Choose a weight you can do approximately 10 reps with, then drop weight and do max reps, drop for max, then drop a final time (4 total sets). All reps should be fast and non-stop. If you pause, you're done and need to drop.