4 sets
Set 1 12 medium-heavy weight barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Set 2 10 heavier barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Set 3 8 heavier barbell flat benc...

Week 9 Day 2 Exercise 2 Chest Flys
3 sets of 20 reps with light weight

Note: Rest 60 seconds between sets

3 sets of
10 Zottman curls with 3 second slow count on descend each rep, immediately followed by 12 seated tricep extensions with 3 second slow count on descend each rep.

Note: Rest 75 seconds between sets

2 sets of 15 reps

Note: Rest 60 seconds between sets

4 Rounds of
15 Box Jumps (at least 14-16 inch high or use stairs)
10 banded pull-ups (if bar available) or 10 dumbbell bent over row
10 power clean and jerk
12 shoulder taps

Notes: Move from one movement to the next with little to no rest if possible in between. Stay moving!