Strength Training:
Push and Pull Superset #1 (every 3:00):
- Close Grip Bench Press: 60x12, 110x10, 150x8, 200x6, 240x4, 290x2, 330x1, 240x 3x8
- Chest Supported Rows: 186x 10x10
Push and Pull Superset #2 (every 3:00):
- Reverse Grip Bench Press: 180x 5x10
- Body Skull Crushers: 0 x 5x12 (bar set at the 8th hole under bench press height)
- Ring Face Pulls: 10x10
Cardio (20:00 minimum):
- None due playing gold after lifting.
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