2/23/25

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 - regular tempo

Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

#2  Do 3 rounds of:

DB Farmer's Carry                  200-150-100 meters

Run                                        200-300-400 meters

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank                                     90-60-30 seconds

Medicine Ball Wall Ball          10-20-30 reps