Bench Press 3 x 3 - 6

Chin-ups 3 x Max

(Adjust width of grips)

DB Rows 3 x 6 - 10

Barbell Curls 4 x 6 - 10

Max Rep Close Grip Pushups

"I understand that this is a battle, I am here to dominate, nothing less. Sitting down ... lying down ... these are not options."

~ Part of the Underground Creed

Training Video:

"Pay It Forward" Steve's Club visits The Underground.

Overhead Squat 7 x 2

Push Press 5 x 3

AMRAP 5:00

5 Pullups

10 Dips

"There would be no passion in this world if

we never had to fight for what we love."

~ Susie Switzer

Training Article

Click here to read "Free Time" an uncensored great read by Dave Tate.

50 Sandbag Turkish Get-ups

"The hard work harder, the strong grow stronger,

and when they come together they form a bond."

~ Unknown

Training Article

Click here to sign up for the "The Narberth CF Run."

Max Effort Back Squat

Deadlift 1 x 5

Barbell Bulgarian Split Squat 3 x 8 - 12 R/L

Weighted Abs

"You will always have 1,000 reasons to quit on life."

~ Unknown

Training Article

Click here to read "National Teach a Kid to Lift Month."

Tabata Barbell Squat Thruster

Tabata Barbell Hang Cleans

"Effort only fully releases its reward

after a person refuses to quit."

~ Napoleon Hill

Training Article

Click here to read "6 Months In: Pregnancy and Training."

Max Effort Close Grip

Barbell Push-ups (weighted vest or chains) 2 x Max

Superset 3 x 8 - 12

Chest Supported Rows & Face Pulls

AMRAP 7:00

2 R/L Heavy KB Push Presses

5 Chinups

"I feel like I'm improving each and every time I'm out here."

~ 46 year old, Randy "The Natural" Couture

Training Article

Click here to read "EliteFTS's Board Pressing Guide."

Max Effort Incline Press

Skull Crushers 4 x 3 - 6

W.O.D.

--

100 Ring Pushup Workout

"Effort only fully releases its reward after a person refuses to quit."

~ Napoleon Hill

Training Articles

Click here to read the "100 Pushup Workout."