12/31/23

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 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Do 4 rounds of:

DB Row                                8-12-16-20 reps each side

DB Farmer's Walk                100-125-150-175 meters

DB Thruster                         15-20-25-30 reps

Sledgehammer VS Tire         4-8-12-16 reps each side

Run                                       200-300-400-500 meters