4/5/24

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 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  Do 4 rounds of:

1" Deficit Pushup            45-35-25-15 reps

BB Deadlift                      6-10-14-18 reps

DB Farmer's Walk           50 meters each round

DB Thruster                    12-16-20-24 reps

Inverted Row                   24-20-16-12 reps