Warm-up -  3 sets of each.

1 min stab plank holds
10 bar pushups

Workout -  5 supersets of each.

8-12 reps of stab chest press AHAP
15-20 reps of stab chest flys AHAP

Post weights and reps used per set to comments. 


A range of reps indicates that you are to find a weight that will make you fail (with good form) to complete reps somewhere between that rep range.  So, if you were given a rep range of 8-12, you should find a weight that you can perform no less than 8 reps, but no more than 12. 

This assumes that you have been working out for long enough that performing reps to failure within a rep range will not hurt you.  It also assumes you know and use proper form.   


Improve your plank


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We don't advise messing with Officer Ellington.  405# for 5 reps is NO JOKE.