Chest/Biceps - 6x8...

AM:

Football Bar Beach Press - 6x8 @ 148lbs*

One-arm KB Floor Press - 6x8 @ 53lbs*

*Superset

Headbanger Chin Ups - 6x8*

Kettlebell Hammer Curls - 6x8 @ 35lbs*

*Superset

“Headbanger chin-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

Cash Out: 

Reverse Curls - 6x8 @ 45lbs

Kettlebell Fly - 6x8 @ 35lbs

Band Curls - 2x15

PM

Band Curls - 2x15

Band Bench Press - 2x15

Pseudo Planche Push Ups - 2x5

Bent-arm Planche - 8 seconds! 

100 Push Ups & 50 C2B Pull Ups - Day 8...

AM: Garage 

100 Football Bar Push Ups

50 C2B Pull Ups

Football Bar Bench - 3x5 @ 188lbs (28lb bar) 

Rack Pulls - 3x5 @ 315lbs

PM: The G Box

5 sets of:

10 Hanging Ring Flyes

6 C2B Archer Pull Ups 

50 Flyes & 30 C2B Archer Pull Ups! 

Then did some 4 x 30M sprints 

Finished with: Max Reps of DB Bench Press @ 100lbs - Got ELEVEN! 

9-7-5 Wave - Back & Chest..

Fat Bar Strict Pull Up - 20-30-40/25-35-45

Football Bar Bench Press - 130-150-170/150-170-190(3)

Incline DB Bench Press - 50-60-70/60-70-80

Wide Cable Row - 140-160-180/160-180-200

Cash Out: 

25 TRX Push Up

Iron Cross - 2 attempts.