9/2/24

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 67.5% of 1RM

1 set x as many reps as you can at 67.5% 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  Do 3 rounds of:

Inverted Row                                  20 reps

Double Under                                 40 reps

American Kettlebell Swing             25-20-15 reps

Regular Pushup                             30 reps

DB Suitcase Carry                          100 meters (50m each side)

Medicine Ball Wall Ball                  15-20-25 reps