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Block 1 (non cycle option): 22 mins
Optional re testing of your 1 rep max. Choose one of the two options given for your flat bench chest press. When completed, choose one of the two options given for the decline press. When done with the lifting, use the remaining time to run :30 and rest :30 back and forth.
Block 2 (non cycle option): 20 mins
Complete as many rounds of the given exercises as possible. Take a 1:00 rest at the end of each round.
Block 1 (cycle option): 50+ mins
Complete the HEAVY given sets and reps of the flat bench chest press. When done, complete the supplementary work in order finishing all the sets and reps before moving to the next.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Miniband Tempo PressesWarmup — S/A Chest ActivationWarmup — Foam Roll ChestDumbbell Chest PressDumbbell Decline PressPush UpDouble Dumbbell Clean to Push PressBW Bench Step OversDumbbell Incline PressDumbbell Incline Tricep Press
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