10/2/24

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 - 5 reps at 75% of 1RM

Set 2 - 5 reps at 85%

Set 3 - 5 reps at 85%

Set 4 - 5 reps at 85%

Set 5 - as many reps as you can at 75%

#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  With a partner, do 3 rounds of:

Regular Pushup                        25 reps

Goblet Squat                             25 reps

DB Suitcase Carry                     50 meters (25m each hand)

Inverted Row                             20 reps

DB Thruster                               20 reps

Double Under                            50 reps

Only one partner is working at a time.

Partner A does 30 Pushups , then Partner B does 30 Pushups. Then

Partner A does 30 Goblet Squats, then Partner B 30 Goblet Squats, etc.