DB Reverse Fly - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - goal for set 2 is a max set of 15 reps
Try to go heavier than 11/19/23.
Set 1 - 15 reps at 90% of top weight for today
Set 2 - 15 reps at top weight
Set 3 - 15 reps back down at 90% of top weight
#2 DB Incline Bench Press - 3 sets x 20 reps
Same weight all 3 sets.
#3 This is 6 rounds.
Round 1 is A, B, C, D, E and F.
Round 2 is A, B, C, D and E.
Round 3 is A, B, C and D.
Round 4 is A, B and C.
Round 5 is A and B.
Round 6 is A.
A) Medicine Ball Wall Ball 12 reps
B) Inverted Row 12 reps
C) BB Nosebreaker 15 reps
D) Plank (elbows + toes) 60 seconds
E) Double Under 60 reps
F) Run 500 meters
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