5/17/24

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 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

Set 5 - as many reps as you can at 75%

#2  In any order and any combination, do:

Pullup - 50 reps

Medicine Ball Wall Ball - 50 reps

Then in any order and any combination, do:

Regular Pushup - 100 reps

BB Deadlift - 35 reps

Then in any order and any combination, do:

Air Squat - 150 reps

DB Farmer's Walk - 300 meters