11/7/23

Warmup - Do 2 rounds of:

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 - regular tempo

4 sets x 10 reps at 60% of 1RM

#2  Do 2 rounds of:

Bumper Plate Overhead Walk          100 meters

Sledgehammer VS Tire                    15 reps each side

DB Thruster                                     30 reps

BB Row                                            20 reps

Double Under                                   60 reps

DB Hammer Curl                              20 reps

Plank (elbows and toes)                   60 seconds

American Kettlebell Swing               30 reps

REST at least 2 minutes between rounds.