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 - 2 reps at 85% of 1RM
Set 2 - 2 reps at 95% (or as heavy as you can for 2)
Set 3 - 2 reps at 95% (or as heavy as you can for 2)
Set 4 - 2 reps at 95% (or as heavy as you can for 2)
Set 5 - as many reps as you can at 85%
#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 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 Row 8 reps each side (heavy)
B) Burpee 12 reps
C) Run 150 meters
D) Medicine Ball Wall Ball 16 reps
E) Plank 90 seconds
F) American Kettlebell Swing 30 reps
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