3/13/25

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 - 15 reps at 90% of Set 2

Set 2 - Max set of 15 reps

Set 3 - 15 reps back down at 90%

#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  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

BB Row                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps