9/26/24

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 - 6 total sets

5 sets x 5 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5% of 1RM

#2  BB Incline Bench Press (same weight all 4 sets)

Sets 1, 2 and 3 - 9 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  Do 5 rounds of:

DB Farmer's Carry          125-100-75-50-25 meters

Air Squat                           10-20-30-40-50 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 5 rounds of:

DB Row          16-14-12-10-8 reps each side

Burpee             8-10-12-14-16 reps