2/5/25

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 moderately heavy 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  With a partner, do 3 rounds of:

BB Row                                  18 reps

Medicine Ball Wall Ball         18 reps

Sledgehammer VS Tire         12 reps each side

Goblet Squat                          24 reps

1" Deficit Pushup                  24 reps

DB Suitcase Carry                 50 meters each hand

Only one partner is working at a time.

Partner A does 18 rows then Partner B does 18 rows.

Then Partner A does 18 wall balls, then Partner B does 18 wall

balls, etc.