8/15/24

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

Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

Set 5 - as many reps as you can at 75%

#2  Do 10 rounds of:

BB Row                                        11-10-9-8-7-6-5-4-3-2 reps each side

Medicine Ball Wall Ball                 2-3-4-5-6-7-8-9-10-11 reps

Then do 1 round of:

Plank (elbows + toes)                2 minutes

DB Ground to Overhead            20 reps each side

Then 10 rounds of:

Double Under                               25-23-21-19-17-15-13-11-9-7 reps

Regular Pushup                            5-6-7-8-9-10-11-12-13-14 reps