Warmup: As Many Pullups as possible
As many seated row as possible (150lbs)
As many lat pulldowns as possible (150lbs)
No rest between exercises. Rest 1 min between rounds. Reach 100 total reps in as few rounds as possible.
Junior / Pro
10-8-6 Bench Press
Midget
10-8-8 Bench Press
Bantam
10-10-10- Floor Press
Assistance work:
Shoulder Press 3 x 10
Alternating Overhead Press - 1 minute x 3 - 25lbs
