12/1/23

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 - goal for set 2 is a moderately heavy set of 12

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#2  DB Incline Bench Press - 3 sets x 15 reps

Same weight all 3 sets.

#3  Start a timer.  Do one round of:

DB Ground to Overhead          25 reps each side

Pushup                                       50 reps

Pullup                                         50 reps

Air Squat                                   100 reps

Cable Row                                 50 reps

DB Thruster                              50 reps

Work EVEN minutes.

Rest ODD minutes.