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 sets x 6 reps
Set 1 - 6 reps at 75% of 1RM
Set 2 - 6 reps at 82.5% of 1RM
Sets 3,4+5 - 6 reps at 75%
#2 BB Incline Bench Press
Set 1 - 9 reps
Set 2 - 6 reps
Set 3 - as many reps as you can
Sets 1+2 are regular tempo. Add weight for set 2, then stick with
that weight for set 3. For set 3, take 5 seconds to lower the weight,
and PAUSE for 2 seconds at the bottom of each rep.
#3 In 11 minutes, do as many rounds as you can of:
Air Squat 25 reps
Run 200 meters
DB Waiter's Walk 25 meters each hand
REST two minutes.
Then in 11 minutes, do as many rounds as you can of:
DB Thruster 15 reps
DB Row 12 reps each side
Double Under 30 reps
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