April 1st 2014

Warm-up:
Normal warm-up:

• 3 Rounds
• 10 Push ups
• 10 Air-squats
• 1 lap around the block
• In addition to normal warm-up do 20 unweighted barbell bench presses

Buy in:
3 sets times 5 reps barbell bench-press

Start with an easy weight and add weight each set
For example: 135x5, 155x5, 165x5

Workout: 

Chipper: Complete all sets of each exercise before moving on to the next

• 50 air squats (or use dumbbells if you want to add difficulty)
• 40 Sit ups
• 30 Push ups
• 20 Lateral raises
• 10 Lat pull-downs 

Pay out:
Cool down at a slow pace on the elliptical for at least 7 minutes