220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns

Barbell Bench Press (Heavy Single)

Mid Grip Bench Press

Warm-up (No Measure)

Partner Pushup

Partner A holds a plank while Partner B does 1 pushup, then Partner B holds a plank while partner A does 1 pushup.

Then Partner A holds a plank while Partner B does 2 pushups, then Partner B holds a plank while partner A does 2 pushups.

3, 3

4, 4

Stop when one partner can’t complete the set unbroken

3 Rounds

Close Grip Bench (5×5 @ 80% (men) or 70% (women) of Heavy Single)

Hands about 1.5 fist distance apart, bar touches halfway down torso, close to bellybutton, elbows stay TIGHT to body

Lying Tricep Extension (1×5, 1×6-8, 1×8-10)

Starting Strength style combination skull crusher and pull over.
Find a working weight for a heavy set of 5

Then drop 10% and do 6-8 reps,

Then drop 10% and do 8-10 reps

*Score Heavy 5*

Side Plank (3x Max Time/Side)

Same time each side.

Hang (3x Max Effort Hold)

Active hold, retract scapulae

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