3/1/25

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 - 3 sets x 15 reps

Set 1 - 55% of 1RM

Set 2 - 62.5% of 1RM

Set 3 - 55% of 1RM

#2  DB Incline Bench Press (same weight all 3 sets)

Sets 1 and 2 - 15 reps 

Set 3 - as many reps as you can 

Sets 1+2 are regular tempo.  For set 3, 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) BB Ground to Overhead      4 reps

B) 24" Box Jump                       10 reps

C) DB Row                                 15 reps each side

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand