3X10-12 3010 superset B1 and B2, rest 75 seconds after B2
B2
CABLE TRICEP EXTENSIONS
3X12-15 3011
C1
SUPINATED GRIP CHN UPS
5 chins 3010 every minute on the minute for 6 minutes
run 5 minute easy warm up
set speed at 7mph and try not to lower it
2 minutes at 0%
2 minutes on 5% incline
2 minutes on 0%
2 minutes on 6%
2 minutes on 0%
2 minutes on 7%
2 minutes on 0%
2 minutes on 6% incline
2 minutes on 0%
2 minutes on 7%
2 minutes on 0%
2 minutes on 8%
cool down as needed