12/19/24

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 - 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 max set of 12.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

#3  Do 4 rounds of:

Pullup                                24-18-12-6 reps

Medicine Ball Wall Ball       6-12-18-24 reps

Then do 4 rounds of:

DB Row                             14-12-10-8 reps each side

24" Box Jump                    8-10-12-14 reps

Then do 1 rounds of:

DB Waiter's Walk           400 meters (200m each hand)

Burpee                           40 reps