Wk #1 ME BP
3 minutes HIT on bike or rower
Barbell Floor Press, work up to a 5RM, then take 80% and do reps, not quite failure...leave 1 or 2 in the tank.
Weighted pullups x 3 x 9,7,5
Dips x 100 reps in as few sets as possible
A1. Military press with DB's or BB x 15,13,11
A2. Fat bar curls x 15,13,11
with as little rest as possible
Tabata jump rope (20 second work/10 rest) x 16 rounds
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