A) 4 sets of:
8 dumbbell bench press
-rest 30-60 sec-
10 dumbbell chest fly
-rest 30-60 sec-
12 double dumbbell skull crushers
-rest 2 mins-

• Choose weights so that the last 3-4 reps of each set are challenging. Use the heavier weights for the bench press, while the lighter ones for the skull crushers.

B) Partner work

Partner 1: AMRAP chin-up hold
Partner 2: Max rep V-ups while Partner 1 is holding the chin-up.
- Switch when both finished the work.
- Rest 1 minute after each round.
- Complete 3 rounds each, so both have to do the chin-up hold and the V-up 3 times.

C) 2-3 sets
15 dumbbell hammer curls@lightish-moderate weights