11/7/24

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  Do 4 rounds of:

Run                                                   300-250-200-150 meters

DB Ground to Overhead                 6-10-14-18 reps each side

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 4 rounds of:

1" Deficit Pushup            30-24-18-12 reps

Air Squat                          20-30-40-50 reps