Jack, Matt, Christian

Monday, July 23

Test:
Max Pull ups

Jack (21)
Christian (15)
Matt (25)

Then:
10 x Chain Bench Press
10 x Face Pulls
8 x Chain Bench Press
10 x Face Pulls
6 x Chain Bench Press
10 x Face Pulls
4 x Chain Bench Press
10 x Face Pulls
Rest As needed

Then:
8 x Single Arm Incline DB Press (8 each arm)
6 x Resistance Band Pull ups
4 Rounds
Rest As needed

Then:
10 x Chest Flys
10 x Back Flys
8 x Chest Flys
8 x Back Flys
6 x Chest Flys
6 x Back Flys
4 x Chest Flys
4 x Back flys
2 x Chest Flys
2 x Back Flys
Continuous, No rest

ABS

10 x Dion Abs, no foot support, 5 second holds
10 x V-Up with slow descend
25 x PB/Med Ball Ab throws
50 x DaviAnn Jackknife abs (25 each leg)
20 x opposite elbow to knee, keeping other elbow on ground
1 min Bridge Hold
50 x Crazy Hurdler abs
50 x Leg lifts