7/10/24

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  With a partner, do 3 rounds of:

DB Row                                  12 reps each side

1" Deficit Pushup                    24 reps

Air Squat                                36 reps

BB Curl                                   15 reps

Run                                         200 meters

Medicine Ball Wall Ball            20 reps

Only one partner is working at a time.

Partner A does 12 DB Rows, then Partner B does 12 DB Rows. Then

Partner A does 24 deficit pushups, then Partner B does 24 deficit pushups, etc.