Close Grip Bench Press, 3 x 8-10 reps
3 x 5 Clapping push-ups (if you can’t clap, explosive hand release push-ups)
1 x 3 minutes of Bench press 20% of your 1 RM bench press
**Bench slow and controlled for 3 straight minutes; average pace should be about 15 reps per minute.
2 x 60 seconds of max sit-ups
**As many sit-ups as possible in 60 seconds each time, rest 2 minutes between sets.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post results to comments.