1/30/24

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 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at your top weight for today

Sets 3,4,5+6 - 3 reps back down at 90%

#2  BB Incline Bench Press - 5 sets x 6 reps

Start with a somewhat light weight then add weight each set.

#3  In 8 minutes, do as many rounds as you can of:

Inverted Row                                 16 reps

Burpee                                           16 reps

Run                                                100 meters

DB Ground to Overhead                 8 reps each side

Pushup                                           16 reps

Goblet Squat                                  16 reps

REST for 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Inverted Row                                 24 reps

Burpee                                           24 reps

Run                                                150 meters

DB Ground to Overhead                 12 reps each side

Pushup                                           24 reps

Goblet Squat                                  24 reps