11/19/23

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 reps

Try to go heavier than 11/13/23.

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%

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

Same weight all 3 sets.

#3  Do 4 rounds of:

DB Row                                    12 reps each round

Goblet Squat                           24 reps

Tire Pull w/25 lbs in tire        30 seconds, as far as you can

BB Ground to Overhead        8-6-4-2 reps

DB Farmer's Walk                  100 meters

Burpee                                      8-12-16-20 reps