8/3/24

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline Bench Press - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight, then  try to add weight 

each set.

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) 24" Box Jump                            8 reps 

B) DB Ground to Overhead             8 reps each side

C) Air Squat                                   30 reps

D) 1" Deficit Pushup                       30 reps

E) Pullup                                        20 reps

F) American Kettlebell Swing         40 reps