Strength
DB bench press (heavy weight)
7 reps x 3 sets
(12 reps x 3 sets for beginner)
Heavy conditioning day
30sec work – 30sec rest / 4R (AHAP, AFAP)
MB Zombie sit-ups
2 DB sumo dead lifts (it should touch the 2 head of DB on the floor)
MB Russian twists
Push-ups
