8/9/24

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 - 16 reps at 55% of 1RM

Set 2 - 14 reps at 60%

Set 3 - 12 reps at 65%

Set 4 - 10 reps at 70%

Set 5 - As many reps as you can at 70% 

#2  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, Burpee - 8 reps

At 13:00, in any order and any combination, do:

DB Row                                    50 reps each side

Regular Pushup                       100 reps

Goblet Squat                             75 reps

Sledgehammer VS Tire           25 reps each side

BB Push Press                           35 reps