1/18/25

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 - 6 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Sets 3 to 6 - 5 reps back down at 90%

Goal for set 2 is a heavy set of 5 reps.

#2  BB Incline - regular tempo

1 set x 9 reps

1 set x 7 reps

1 set x 5 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) Medicine Ball Wall Ball             12 reps             

B) DB Row                                     10 reps each side

C) Regular Pushup                        25 reps

D) Goblet                                       30 reps

E) Run                                           300 meters

F) 24" Box Jump                            20 reps