DB Reverse Fly - 10 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB TEMPO Bench Press - 3 sets x 8 reps
Take 5 seconds to lower the weight each rep.
Have a spotter count for you.
Set 1 is heavy.
Sets 2 and 3 - Take off 20 lbs or 10% (subtract the larger number)
#2 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
Round 6 - Do F
A) Double Under - 60 reps
B) Air Squat - 30 reps
C) DB Incline Bench Press - 15 reps
D) Run 150 meters
E) BB Row - 12 reps
F) DB Thruster - 10 reps
REST one minute between rounds.
#3 Pushup (not hand release) - 100 reps
Break this up however you like. Just try to work as quickly as you can
to complete all 100.
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