Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
2 sets of 30 Push press @ 30-40% of max bench press
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar