Chest Time

Warm-Up:
21-15-9
Bosu Ball Mt. Climbers +
Machine Chest Flys

1)
12,10,8,6
Smith Machine Incline Explod Bench (135,155,175,185) +
Medicine Ball Plyo PUsh-ups

2)
Incline DB Bench
Using 70# DB & 40#DB do:
6 Heavy + 12 Light
5 Heavy + 10 Light
4 Heavy + 8 Light

Rest 3 Minutes then do
12 Light + 6 Heavy
10 Light + 5 Heavy
8 Light + 4 Heavy

3)
Weighted Dips @ 25# Bench

4)
Reverse Grip Bench
Using 135# Heavy + 65# Light

12 Heavy + 24 Light

10 Heavy + 20 Light

8 Heavy + 16 Light

CF Endurance WOD)

4 Minute Max on Stairmaster

4 Minute Rest

3 Minute Max on Stairmaster

3 Minute rest

2 Minute Max on Stairmaster

2 Minute REst

1 Minute Max