3/30/24

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 - regular tempo - 5 sets x 6 reps

Start with a moderately heavy weight then try to add weight each set.

#2  BB Incline Bench - 5 sets x 4 reps

2 second PAUSE at the bottom of each rep

Start with a moderately heavy weight then try to add weight each set.

#3  Start a timer.

Only on EVEN minutes, in any order and any combination do:

Air Squat                150 reps

BB Push Press        50 reps

DB Row                   50 reps each side

Plank                       2 minutes

At 1:00, 5:00, 9:00 etc. do DB Ground to Overhead - 7 reps each side

At 3:00, 7:00, 11:00, etc. do American Kettlebell Swing - 14 reps