4/11/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps

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 Press - 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  In any order and any combination, do:

Run                             800 meters

DB Waiter's Walk         200 meters (100m each side)

Then, in any order and any combination, do:

Burpee                      60 reps

DB Hammer Curl       60 reps (both arms same time)

Then, in any order and any combination, do:

Goblet Squat             100 reps

Regular Pushup        100 reps

(Waiter's Walk is 2 DB's, one DB is overhead, one at your side)