2/23/24

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 - 4 sets

Sets 1,2+3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

Start somewhat light then add weight for sets 2 and 3.

Set 4 - regular tempo, as many reps as you can at 67.5% of your 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Start somewhat light then add weight for sets 2 and 3.

One rep = all the way down, halfway up, all the way down, all the way up.

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

Pushup               16 reps

Air Squat           24 reps

Pullup                 8 reps

Plank                  40 seconds

DB Thruster      12 reps

BB Curl              12 reps 

REST 2 minutes

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

Pushup                24 reps

Air Squat            36 reps

Pullup                  12 reps

Plank                     60 seconds

DB Thruster        18 reps

BB Curl                18 reps