Chest & Back - 23 until Super Spartan, 58 until Tough Mudder

Today the focus is on my chest and back and this is version 2 of the workout. 4 versions in total meaning that I do each workout once a month although I focus on chest once a week. Last time I did this workout I was exhausted, only did 4 circuits, and suspended the core exercises. Not this time. Brought it.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.

• Bench Press (http://youtu.be/6JtP6ju0IMw)
• Back Row (http://youtu.be/xhpV025WQM8)
• Dips (http://youtu.be/OKQd40AGP5w)
• Lateral Pull Downs (http://youtu.be/1VcmFW5diOU)

Incorporate 10 core reps (sit ups, elevated feet russian twists, leg ups, decline cross over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• Time: 60 minutes. In line with my other workouts
• Weight: 204  
• Barbell Bench Press: max 10 reps @ 155 (55 each side with 45 pound bar) on 5th circuit. New personal record.
• Back Row: max 10 reps @ 155 on 5th circuit. New personal record.
• Dips: max 8 reps with 10 pounds + chain on 5th circuit. New personal record.
• Lat Pull Downs: max 7 reps @ 180 on 4th circuit