6/28/24

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

Set 1 - 6 reps at 90% of your top weight for today

Set 2 - 6  reps at top weight for today

Sets 3+4+5 - 6 reps back down at 90%

#2  BB Incline Bench (1.5 REP)

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Add weight each set.

#3  Start a timer.  This is 5 rounds.

At 0:00, 2:00, 4:00, 6:00, and 8:00, do DB Ground to Overhead - 7 reps each side

At 1:00, 3:00, 5:00, 7:00, and 9:00, do DB Thruster - 10 reps

At 11:00, in any order and any combination, do:

BB Push Press             24 reps

DB Hammer Curl       36 reps

Goblet Squat                48 reps

Run                              400 meters

DB Farmer's Carry    200 meters

Plank                            2 total minutes