5/11/24

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

Set 1 - 16 reps at 55%

Set 2 - 14 reps at 60%

Set 3 - 12 reps at 65%

Set 4 - 10 reps at 70%

Set 5 - As many reps as you can at 70% 

#2  Do 4 rounds of:

Goblet Squat                                              24 reps

DB Row                                                      12 reps each side    

Run                                                            200 meters

Burpee                                                       24-20-16-12 reps

Inverted Row                                              20 reps

BB Bench Press w/ 2 sec PAUSE               3-6-9-12 reps

Same weight all 4 rounds for the bench press.  Pause for 2 seconds

in the bottom position each rep.