8/21/24

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  With a partner, do 3 rounds of:

Run                                      200 meters

DB Farmer's Carry            50 meters

Inverted Row                      20 reps

Air Squat                             40 reps

Regular Pushup                  30 reps

BB Deadlift                          10 reps

Only one partner is working at a time.

Partner A runs 200 meters, then Partner B runs 200 meters. Then

Partner A does 50m farmer's carry, then Partner B does 50m farmer's carry, etc.