1/6/25

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 - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 reps back down at 90%

Goal for set 2 is a max set of 8 reps.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

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

#3  Do 3 rounds of:

Pullup                                          15 reps

Plank                                           60 seconds

Medicine Ball Wall Ball             30-20-10 reps

Sledgehammer VS Tire             10 reps each side

DB Suitcase Carry                     50 meters each hand

Burpee                                         10-20-30 reps