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 - 5 total sets
4 sets x 7 reps at 75% of 1RM
1 set x as many reps as you can at 75% of 1RM
#2 DB Incline Bench Press (same weight all 4 sets)
Sets 1, 2 and 3 - 12 reps
Set 4 - as many reps as you can
Sets 1, 2 and 3 are regular tempo. For set 4, take 5 seconds to lower
the weight, and PAUSE for 2 seconds at the bottom of each rep.
#3 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) DB Thruster 10 reps
B) DB Row 12 reps each side
C) American Kettlebell Swing 15 reps
D) Regular Pushup 30 reps
E) DB Farmer's Walk 150 meters
F) 24" Box Jump 25 reps
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