7/4/24

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  Do 10 rounds of:

Inverted Row                       13-12-11-10-9-8-7-6-5-4 reps

DB Thruster                          2-3-4-5-6-7-8-9-10-11 reps

Then do 1 round of:

Plank (elbows + toes)                  2 minutes

Goblet Squat                               40 reps

Then 10 rounds of:

Double Under            25-23-21-19-17-15-13-11-9-7 reps

Burpee                      2-3-4-5-6-7-8-9-10-11 reps