12/7/23

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

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

Set 2 - 12 reps at top weight

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

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

Same weight all 3 sets.  

#3  Do 2 rounds of:

24" Box Jump                                 20 reps

American Kettlebell Swing             30 reps

DB Row                                          20 reps each side

Goblet Squat                                  40 reps

Standing BB Curl                           20 reps

Burpee                                           30 reps

REST 3 minutes between rounds.