12/19/23

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 moderately heavy set of 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight for today

Sets 3+4 - 8 reps back down at 90%

#2  DB Incline Bench Press - 4 sets x 12 reps

Same weight all 4 sets.

#3  Start a timer.

At 0:00, 4:00, 8:00 etc. do DB Thruster - 12 reps

At 2:00, 6:00, 10:00, etc. do DB Ground to Overhead - 6 reps each side

When you are not doing thrusters or ground to overheads, 

in any order and any combination, do:

Pullup           50 reps

Pushup         100 reps

Air Squat      150 reps