12/13/23

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 - goal for set 2 is a max set of 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps as top weight for today

Sets 3+4 - 12 reps back down at 90%

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  This is with a partner.  Each partner will do:

Run                                       4 sets x 200 meters

BB Push Press                      4 sets x 10 reps                 

Double Under                        4 sets x 35 reps

Inverted Row                         4 sets x 15 reps

Medicine Ball Wall Ball          4 sets x 15 reps

Only one partner is working at a time.

Each partner will do 4 sets.

Partner A runs 200m,  then Partner B runs 200m, until

each partner has done 4 sets. Then move on to the push press.