Chest/Back- 75s…

Reverse Bench Press (95lbs)

Incline Seal Rows - (35lbs)

BP -25-25-25

Rows -25-25-25

*Try to get 75 reps in as few sets as possible. 

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Reverse Grip BP:  75 reps @ 95lbs then, 165-175-185 x 5, 205x1, finished with 225 x2! 

Anatomy of the Reverse-Grip Bench Press

“One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. And when you go from a flat bench to an incline, it’s supposed to hit the upper pecs even more, right? Yes, it does. But research has shown that it's only a 5%-10% increase. (However, the front delt activity increases by over 30%.)

Now, compare a flat bench press to what most consider “the standard” for upper pec development, the incline bench press. Muscle activity only goes up by about 5%, maybe 10%, on the incline. On the same bench – a flat bench – just by flipping your grip to a reverse grip, it increases the upper pec activity by 30%.

Long story short, if you're trying to hit more of the upper pecs, reverse-grip bench press NEEDS to be a part of your chest-training repertoire. If you want to stick with the incline bench, that's fine. Just know that if upper pec development is a problem for you, the reason might just be that you're focusing on the incline versus using the reverse grip on presses”. - Jim Stoppaniyy

Around-The-World Pull Ups - 3x3/3

“The around-the-world pull-up is essentially a variation of the archer pull-up made a little more difficult. You’ll perform an archer pull-up to one side, and then as you hold your chin over the bar, slide all the way to the other side of the bar so that the bow and arrow arm position is reversed. Then lower yourself back down to the hanging start position to complete your first repetition”.  - GlobalBodyweightTraining

AVG HR - 126 BPM

MAX HR - 152 BPM