11/1/23

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps

#2  DB Incline Bench Press - 4 sets x 10 reps

Same weight all 4 sets.  Regular tempo all 4 sets.

#3  Do 3 rounds of:

Pushup                                    28-32-36 reps

DB Farmer's Walk                   100-150-200 meters

Goblet Squat                           24-28-32 reps

Inverted Row                           16-20-24 reps

Burpee                                     16-20-24 reps

Tire Pull w/25 lbs in tire           30-45-60 seconds

DB Ground to Overhead           12-16-20 reps