12/25/23

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 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  Do 4 rounds of:

American Kettlebell Swing          12-16-20-24 reps

BB Nosebreaker                           12 reps each round

DB Suitcase Carry                        100 meters each round

For the suitcase carry, it's just one DB.  Switch hands at 50 meters

Then immediately begin 4 rounds of:

BB Bench Press   4-6-8-10 reps (2 sec PAUSE at bottom of each rep)

Goblet Squat       25 reps each round

For the bench press, use the same weight for all 4 rounds.

Then immediately begin 10 rounds of:

Inverted Row          12-11-10-9-8-7-6-5-4-3 reps

Burpee                    3-4-5-6-7-8-9-10-11-12 reps