5 sets
20/15 cal row
15/12 cal bike
400m run
rest 2:00
Then..,
weighted bench dips feet elevated
1- 20 reps BW
2- 12 reps with plate
3- 10 reps with plate
4- 10 reps -dropset-10 reps- dropset- max reps
Then..,
BB curls
1- 15 light weight
2- 12 reps :3neg
3- 10 reps :3neg
4- 1 half rep + 1 full rep. x 7
5- 10 heavy rep -dropset- 10 medium -dropset -10 light reps
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