8/27/24

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 65% of 1RM

1 set x as many reps as you can at 65% 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  In any order and any combination, do:

BB Ground to Overhead             16 reps

Goblet Squat                              50 reps

DB Row                                      20 reps each side

Burpee                                       20 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Goblet Squat                              25 reps

DB Row                                      40 reps each side

Burpee                                       40 reps