"Back to The Basics Day 2" Chest & Tris

Warm up 3 rounds 3 inchworms + 10 bird dogs 3 rounds 12 DB bench press (light weight) + 8 Seated sips (knees bent) 3 rounds 10 DB Bench Press (light/moderate weight) + 8 DB flys Strength Barbell Bench Press 3*12 (start light & work up to moderate weight) 3*6 (moderate to moderate heavy weight) Include DB Bench Press 4*10-12 (moderate to moderate heave weight) 5 Rounds Superset 8 DB chest flys+ 15 DB Bench press Then take a :90 rest Chest press machine 4*10 (moderate) Barbell skull crushers 4*10-12 (light/moderate) Rope tricep pushdowns 4*12 (lmoderate) Conditioning 3 rounds 2:00 assault bike(max distance + :90 rest)