Members Area

Warm Up
800m Run
2 Rounds
10 Pull ups
10 Push ups
10 Sit ups

Bench Press
Warm up
1 set of 5 reps @ 40%
1 set of 5 reps @ 50%
1 set of 3 reps 60%

Working Weight Set
2 set of 5 reps @ 65-80%
2 set of 5 reps @ 75-82.5%
1 set of 5+ reps @ 85%

Accessory Work
5 sets of 15 Push ups
5 sets of 10 Dumbbell Row