THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Specific Warm-up:

2 Rounds

20 x Shoulder Taps

10 x Ring Rows

—then—

3 x Pause Bench Press @40%

2 x Pause Bench Press @50%

1 x Pause Bench Press @60%

Upper Body Strength:

Alternating Every Minute on the Minute for 14 minutes (7 sets each):

Pause Bench Press x 2 @75+%

Double DB Reverse Flys x 8

*partner up as needed and have one person start reverse flys while other is on bench press