Warm up
3 rounds
3 inchworms + 10 bird dogs
3 rounds
12 DB bench press (light weight) + 8 Seated sips (knees bent)
3 rounds
10 DB Bench Press (light/moderate weight) + 8 DB flys
Strength
Barbell Bench Press
3*12 (start light & work up to moderate weight)
3*6 (moderate to moderate heavy weight)
Include DB Bench Press
4*10-12 (moderate to moderate heave weight)
5 Rounds Superset
8 DB chest flys+ 15 DB Bench press
Then take a :90 rest
Chest press machine
4*10 (moderate)
Barbell skull crushers
4*10-12 (light/moderate)
Rope tricep pushdowns
4*12 (lmoderate)
Conditioning
3 rounds
2:00 assault bike(max distance + :90 rest)