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 - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Sets 3+4 - 10 reps back down at 90%
Go heavier than your top set of 10 from 6/10/24.
Leave 1 or 2 reps in reserve.
#2 BB Incline Bench Press with a 2 second PAUSE
at the bottom of each rep
1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps
Add weight each set.
#3 Do 3 rounds of:
Run 500-400-300 meters
DB Ground to Overhead 10-14-18 reps each side
Inverted Row 26-22-18 reps
Burpee 20-24-28 reps
24" Box Jump 20-16-12 reps
Plank (elbows+toes) 45-60-75 seconds
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