7/16/24

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

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3  reps at top weight for today

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

#2  BB Incline Bench - regular tempo

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3  In any order and any combination, do:

DB Thruster                      40 reps

Double Under                   70 reps

DB Farmer's Walk             200 meters

Goblet Squat                     25 reps

Inverted Row                    20 reps

1" Deficit Pushup             25 reps

Then REST for 2 minutes, then in any order and

any combination, do:

DB Thruster                      20 reps

Double Under                   35 reps

DB Farmer's Walk             100 meters

Goblet Squat                    50 reps

Inverted Row                    40 reps

1" Deficit Pushup             50 reps