4/17/24

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 - regular tempo - 6 sets x 3 reps

Start with a moderately heavy weight, then try to add

weight each set.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps

One rep is all the way down, then halfway up, then all the

way down, then all the way up.  

Start with a moderately heavy weight, then try to add 

weight each set.\

#3  Do 3 rounds of:

Double Under                                  40-50-60 reps

American Kettlebell Swing              20-25-30 reps

DB Row                                           10-15-20 reps each side 

1" Deficit Pushup                            20-30-40 reps

Air Squat                                         40-50-60 reps

Plank                                               45-60-75 seconds

DB Thruster                                     15-20-25 reps

REST 1 minute between rounds.