10/8/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - goal for set #2 is a max set of 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight

Sets 3+4 - 6 reps back down at 90% of top weight

Set 5 - as many reps as you can at 80% of top weight

Sets 1-4 are regular tempo.

For set 5, take 5 seconds to lower the weight, PAUSE for

2 seconds in the bottom position, then regular tempo on the way up

#2  DB Incline Bench Press (same weight all 5 sets)

Sets 1,2,3+4 - 9 reps at regular tempo

Set 5 is as many reps as you can.  Take 5 seconds to lower the weight,

PAUSE for 2 seconds in the bottom position, regular tempo on the

way up

#3 Do 2 rounds of:

Medicine Ball Wall Ball                    25 reps

BB Curl                                            25 reps

American Kettlebell Swing              25 reps

DB Bench Press                              25 reps

BB Row                                            25 reps

Air Squat                                          50 reps

REST 2 minutes between rounds.