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Warmup:

  • 20 minute bike
  • Dynamic Stretching

Primary Lift:  Axle Bar Flat Bench + Pullups + 30 Second Row:0

  • 135 lbs   x 8 + 8 + Row
  • 155 lbs   x 8 + 8 + Row
  • 175 lbs   x 8 + 8 + Row
  • 195 lbs  x 8 + 8 + Row
  • 205 lbs x 8 + 8 + Row
  • 215 lbs  x 8 + 8 + Row

Lift 2: Dumbbell Flat Bench + Pullups + Row

  • 65 lbs x 10 + 8 + Row
  • 75 lbs x 10 + 8 + Row
  • 85 lbs x 10 + 8 + Row
  • 85 lbs x 10 + 8 + Row

Lift 3: Floor Bench + Fly + Pullups + Row

  • 135  lbs x 8 + 40 x 8 + 8 + Row
  • 185  lbs x 8 + 40 x 8 + 8 + Row
  • 195  lbs x 8 + 40 x 8 + 8 + Row
  • 205 lbs x 8 + 40 x 8 + 8 + Row1242324236_rower

 

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