- start with 2 reps (seconds) and add 2 every round
-

bench press:
- starts with 45/35 bars
- on every 10 (10,20,30) add 10/5 lbs

deficit push ups:
- just add 2 reps each time

4 way neck:
- first, carefully do this
- you will hold resistance in each of the 4 ways (front, back side to side) for the required number of seconds
- add 2 seconds each time

grip reps:
- this requires a barbell set up with at least 10 pounds on the ends
- Rx 35/25
- with a fingertip grip you will raise the plate up and over the bar the required number of times (each hand)
- add 2 reps each time