Bench Press 5x3
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
* Make sure to have a spotter!
-New set every 2 minutes-
Tabata style for each movement:
20 seconds of work
10 seconds of rest
* 1 minute of rest between each set of 8 rounds (time to change to the next movement)
Tabata 1: Push Ups
Tabata 2: Inverted Ring Row
Tabata 3: Stick Sit Ups
Tabata 4: Jumping Split Lunges
* 4 total separate scores for each movement
**Ring row - feet on box, bottom of the rings set to hip height, Shoulder width