10/14/24

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 - 5 total sets

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90%

Set 3 - 3 reps at 90%

Set 4 - 3 reps at 90%

Set 5 - as many reps as you can at 80%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

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 3 rounds of:

Plank                                                 60 seconds

Inverted Row                                     18 reps 

Goblet Squat                                     30-24-18 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing                 18-24-30 reps