2/29/24

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 and 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 70% of 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 down, halfway up, all the way down, all the way up. 

#3  Do 6 rounds of:

EVEN minutes - Run 100 meters in less than 20 seconds

ODD minutes - DB Ground to Overhead - 7 reps each side

The last set of ground to overheads starts at 11:00.

At 12:00, begin 3 rounds of:

DB Farmer's Walk                 150 meters

Double Under                        50 reps

DB Row                                 15 reps each side

Medicine Ball Wall Ball          20 reps