With fellow ex Royal Marine PTI Jon Stratford.

Warm-up:
Mobility
Light weight bench press adding weight over a series of sets

• Bench press
  5 sets x 10 reps, Rest 60 secs, Tempo 4010
• Supersets
  • 1a. Dips
  • 1b. Triceps cable rope ext
    4 sets x 10 reps, Rest 60 secs, Tempo 4010
• Supersets
  • 2a. Dumbbell chest press
  • 2b. Dumbbell pec flyes
    3 sets x 10 reps, Rest 60 secs, Tempo 4010
• Supersets
  • 3a. Incline dumbbell chest press
  • 3b. Incline dumbbell pec flyes
    3 sets x 10 reps, Rest 60 secs, Tempo 4010