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9am

push ups, planks, etc. warm up

Bench press:
135 x15, 155 x12, 185 x8

Close grip ball push ups and bar dips
3×10 each

Overhead press
65 x15, 75 x15, 95 x12

Cornered lunging bar push
65×10 twice

core circuit ten minutes

7:00pm
10 minute maximum intensity bodyweight circuit, 10 minute core circuit