10/8/24

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 - 4 reps at 77.5% of 1RM

Set 2 - 4 reps at 87.5%

Set 3 - 4 reps at 87.5%

Set 4 - 4 reps at 87.5%

Set 5 - as many reps as you can at 77.5%

#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  In any order and any combination, do:

BB Ground to Overhead             16 reps

Air Squat                                   100 reps

Inverted Row                              25 reps

Run                                           300 meters

Then REST 2 minutes.

Then, in any order and any combination, do:

BB Ground to Overhead             8 reps

Air Squat                                   50 reps

Inverted Row                             50 reps

Run                                           600 meters