4/18/25

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 - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - max set of 6 reps

Sets 3,4+5 - 6 reps back down at 90%

#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 any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

BB Row                50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side