TRAINING: DAY 15

Exercise Sets Reps Comment

A BLOCK

Barbell bench press 10 2 Rest 60 seconds between sets

B BLOCK

Performed in a circuit with no rest

Wall climb 3 8 between individual moves, but with 60-
90 seconds of rest between each circuit

Ring row 3 12

Sotts press 3 8

C BLOCK

Rest 60-90 seconds between each

Barbell bench press 3 15,10,5
circuit

Ski Erg 3 60 seconds

D BLOCK

Performed in a circuit with no rest

Man maker 3 10 between individual moves, but with 60-
90 seconds of rest between each circuit

Weighted negative pull-up 3 8

E BLOCK

Performed in a circuit with no rest

between individual moves, or between
Machine row 5 250 meters
circuits—yes you read that right—no
rest during this 15-move circuit

Barbell thruster 5 5

Kettle-bell swing 5 5

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M