Chest #70

Chest

• Metronome Push-up
• 4 sets x 20 reps
• Set metronome for tick every second.
• Incline Bench
• 5 sets x 5 reps
• Floor Press
• 4 sets x 10 reps
• Decline Dumbbell Flye
• 4 sets x 12 reps
• Tabata Push-up
• 8 rounds (4 minutes)
• With a running clock, perform 20 seconds of push-ups followed by 10 seconds rest, equaling 1 round. Continue for 8 rounds (4 total minutes).
• If you can no longer complete push-ups, hold yourself in a good push-up position for the remainder of the 20 seconds of work.

Niko C.
Fireman

Legs

Legs

• Highbar Back Squat
• Every 2 minutes for 12 minutes
• 2 reps (increasing in weight each set up to 2RM)
• Every 1 minute for 5 minutes
• 2 reps (decreasing in weight each set trying to hit same weights as before)
• Bottom-up Front Squat
• 5 sets x 5 reps
• Start with barbell on safety bars or racked at just above bottom position of front squat. From that position, explode up with weight and return slowly back down to the start position.
• Walking Lunge
• 5 sets x 100 feet

Niko C.
Fireman 

Cardio/Core

Cardio/Core

• For time:
• Round 1:
• Row x 500m
• Bench x 30 reps (205#)
• GHD Sit-up x 10 reps
• Round 2:
• Row x 1000m
• Bench x 20 reps (205#)
• GHD Sit-up x 20 reps
• Round 3:
• Row x 1500m
• Bench x 10 reps (205#)
• GHD Sit-up x 30 reps

Niko C.
Fireman