1/18/24

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 max set of 5 reps

Set 1 - 5 reps at 90% of 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  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Thruster - 10 reps

The last round of thrusters starts at 11:00.

At 12:00, begin 3 rounds of:

Air Squat                                    48 reps

DB Ground to Overhead             12 reps each side

Inverted Row                              18 reps

Pushup                                       36 reps