Friday
Supplemental Strength
Max Rep Bar Muscle Ups
5 x 5 Behind the Neck Snatch Push Press
4 x 10 Incline Bench Press (after flat bench)
Strength
Bench Press
8 x 10
Rope Climbs
8 x 2
Every 3:30 Minutes
Workout of the Day
3 Rounds
15 Pull Ups
25 Sit Ups
15 Dips
Supplemental Endurance
5 x 1000 Meter Row
Every 5 Minutes
