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 - 4 sets x 12 reps
Set 1 - 12 reps at 90% of your top weight for today
Set 2 - 12 reps at top weight for today
Sets 3+4 - 12 reps back down at 90%
Goal for set 2 is a heavy set, with at least 1 rep in reserve.
Weight will go up on 12/19.
#2 BB Incline - regular tempo
1 set x 16 reps
1 set x 12 reps
1 set x 8 reps
#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, DB Thruster - 8 reps
At 13:00, in any order and any combination, do:
Inverted Row 50 reps
Regular Pushup 75 reps
Air Squat 100 reps
Double Under 125 reps
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