5:00 Clock
30 Jumping jacks
10 Alt Cossack squats
10 ring rows
5 Pushup Down dog
Then..,
5 Rounds Cap 25min
20 Russian swings 50/35
25 Ab mat sit ups
30/20 Cals Bike
Then..,
Bench press
Set 1: 25 reps very light
Set 2: 15 3/4 range reps. stop just before arms lock out.
Set 3: 3 half reps from bottom into 2 full reps x 4 (20 reps)
Set 4: 5 half reps from top into 5 half reps from bottom into 5 full reps.
Set 5: 10 reps heavy- dropset-10 reps- dropset – to failure
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