9/8/24

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 72.5% of 1RM

1 set x as many reps as you can at 72.5% 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  Do 3 rounds of:

BB Curl                                         20-15-10 reps

Air Squat                                      30-45-60 reps

1" Deficit Pushup                          40-30-20 reps

DB Ground to Overhead                10-15-20 reps each side

Run                                              400-300-200 meters