Push Work (chest, tris, some biceps): Rugged Workout (Wk 15 #2)

warm up

3 * 12 incline bench (light) + 10 incline bench bicep curls (light) ::short rest between sets::

Workout

3 * 12 incline bench (moderate) + 10 incline bench bicep curls (moderate/light)

::moderate rest between sets::

::long rest before heavy set::

1 * 8 incline bench (heavy) + 10 incline bench bicep curls (moderate) weight

10 * 10 tricep push down Random Selection*

Description: do 10 sets of 10 with no rest between sets. Each time you do a set you have your workout partner pick and change your weight between each set. The partner will choose between heavy to light to very light.

Partner: do bicep curls with a very light weight while you are waiting to change the weight.

Conditioning 

Sled work

5 sets of 10s max distance (sprint)