Workout: Bench Press (4 sets, failing at 5-10 reps)
Three rounds of: 7 x weighted pullups (35 lbs) 10 x push press (95 lbs) 10 x deadlifts (Nate & Kostas: 225 lbs, Shay: 205 lbs) rest as needed Warm-up:
Pull-ups, and light power-cleans
Three rounds of:
20 x dumbbell press on glute-ham machine, 10 each arm (1st round @ 30lbs, 2nd-3rd round @ 35lbs)
10 x standing military press (Kostas @ 85lbs, Nate, Shay @ 75-85lbs)
Rest as needed between rounds.
Then, tag-team style:
15 floor-swipes @ 135lbs , push-ups, knees-to-elbows
Time is determined by floor-swipes.