3 rounds of:
6 Dumbbell Flyes (3 second pause at stretch)
*The above % are from the max weight you hit last week, if you didn't do last weeks programming skip today's percentages and build to your heaviest 1 rep.
*Make sure you warm up to your first set.
BODY WEIGHT STRENGTH
5 sets of:
8 Supported Row - Heavy (This is the machine next to the parallel bars in the first room).
:30 second rest
>60% Parallel Bar Dips
:90 second rest
*On the Dips, the minimum number i want you to complete each set is 60% of last weeks best, if you're feeling good go for more.
4 sets of:
15 Pec Deck (top half reps)
straight in to
12 Rope Tricep Pushdowns
:60 second rest
15 GHD Sit ups
*Start a clock for 15 minutes and complete as many rounds (with good form) of the circuit as you can, only resting when needed.