Condition: 10 minute warm up...Nice and easy
10x50 yard sprints at 75%
This is going to be better than any augmentation. I am going to fuck you up with this.
Incline DB Chest Press: Work up or slow the pace of each rep down until 8 reps seems like a monster. Then, either at that weight or that speed...do 3x8
Flat DB Chest Press: Do the same thing! Only this time we are going to do 5 sets of 5 reps. Spoiler alert...Don't lock the weight out at the top. Only go up 3/4 of the way.
Now you are going to wish you had a gym...
Super Slow Push ups: 4 sets of 1 rep...BUT that one rep takes you 30 seconds to come within ONE inch of the floor and then you ascend to a 30 count before locking out. Take only a ONE motherfucking minute to recover.
RUT ROH!!!
Stretcher Push ups: Now we are going to blow blood into the pectorfallisis. (don't look that up...I made it up)
Between two platforms or raised hands...Your chest should sink well below the backline causing a Huuuuge stretch on your pecs and anterior shoulder. You are to go up only 1/3 of the way. Do these THIRTY reps fast. You want to be done with them before you realize you have two more sets to do...3x30
OHP: 5x5 EXPLOSIVE....I don't care what weight you use. Just be a technicolor blur.
DB Laterals. 3x12
Shrug: ANYTHING that you can hold. 100 reps. Again if it's not heavy, make each rep last a long while.