DROP SET WEEK
Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps. Then have your rest.

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• Flat dumbbell bench press

• Incline dumbbell bench press

• Cable pec flys with bench on an incline

• Pec fly machine

• Dumbbell pullovers

• Plate loaded machine incline chest press

• Cable chest press
   

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   finish with the following 

    3 rounds​ 45 second rest in-between sets

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• Rower 200m

• Ski erg 200m

• Assault bike 30 seconds

• Battle ropes 30 seconds

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