take 2-3 sets to work up to a heavy 5 then 5X5 with drop set for 10 extra reps on last 2 sets
B1
SLOW BARBELL BENCH PRESS
4X8 5010
C1
DB FLYS
3X10-12 3011
D1
MAX REP PUSH UPS
3 sets to failure 2010
5 rounds of:
150m run 7% incline
10 chest to deck burpees
for time
if time and energy allows try funbobbys camp workout
10 rounds:
150m run 7% incline
10 chest to deck burpees
for time