Wednesday

9am

push ups, planks, etc. warm up

Bench press:
135 x15, 155 x12, 185 x8

Close grip ball push ups and bar dips
3x10 each

Overhead press
65 x15, 75 x15, 95 x12

Cornered lunging bar push
65x10 twice

core circuit ten minutes

7:00pm
10 minute maximum intensity bodyweight circuit, 10 minute core circuit