9/20/24

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 - 5 total sets

4 sets x 7 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5% of 1RM

#2  DB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 12 reps 

Set 4 - as many reps as you can 

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

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

#3  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, Goblet Squat - 10 reps

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

1" Deficit Pushup                     75 reps

Double Under                           150 reps

DB Row                                    60 reps

Medicine Ball Wall Ball             60 reps