11/13/23

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 - goal for set 2 is a heavy set of 15.

Try to leave one or two reps in the tank.  

Set 1 - 15 reps at 90% of top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 20 reps

Same weight all 3 sets.  

#3  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Standing BB Shoulder Press       40 reps

Inverted Row                                60 reps

Air Squat                                      120 reps

Then REST 2 minutes.

Then do Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead           40 reps each side

Pushup                                     100 reps

Run                                           800 meters