2/11/25

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 - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is a max set of 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

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

#3  In any order and any combination, do:

Run                                    400 meters

Sledgehammer VS Tire      30 reps each side

Goblet Squat                      90 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side