3/24/24

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 (1.5 REP) - 4 sets x 6 reps

Start with a moderate weight, then add weight each set.

Try to finish heavier than your top set from 3/18/24.

One rep = all the way down, halfway up, all the way down,

then all the way up

Set 5 is regular tempo. Do as many reps as you can at 80% of 1RM.

#2  BB Incline Bench Press (regular tempo) - 4 sets x 6 reps

Start with a moderate weight, then add weight each set.

Try to finish heavier than your top set from 3/18/24.

#3  Start a timer.  In 22 minutes do as many rounds as you can of:

BB Deadlift                     10 reps

Regular Pushup              30 reps

Inverted Row                  15 reps

Burpee                            20 reps

DB Suitcase Carry          50 meters (1DB, switch hands at 25m)