7/28/24

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  Do 3 rounds of:

Run                                             500-400-300 meters

DB Farmer's Carry                       50-100-150 meters

Medicine Ball Wall Ball                24-20-16 reps

Inverted Row                               16-20-24 reps

24" Box Jump                              20-16-12 reps

American Kettlebell Swing           16-20-24 reps