1/12/24

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 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Sets 3,4,+5 - 5 reps back down at 90%

#2  DB Incline Bench Press - 5 sets x 9 reps

Same weight all 5 sets.

#3  With a partner, do one round of:

BB Row                                      100 reps

Close Grip Pushup                     140 reps

American Kettlebell Swing         120 reps

Burpee                                        120 reps

DB Hammer Curl                        100 reps

Goblet Squat                               160 reps

Number of reps is the TOTAL for both partners.

For example, each partner will do 50 BB Rows.

Break up the reps however you want.

Finish all reps of each exercise before moving on to the 

next exercise. 

ONLY ONE PARTNER IS WORKING AT A TIME.