1) Bench Press (5, 5, 5, final set: drop 20% for AMRAP)

Record Heaviest 5. Make all sets at least 5 lbs heavier than last week.

2) GHD Hip Extension with DB Row (10, 10, 10, 10)

3) Tabata Banded Hammer Curls and Tricep Pushdowns

(Complete 12 alternating tabata rounds (6 each))