4/6/25

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 72.5% of 1RM

Set 2 - 6 reps at 80% of 1RM

Sets 3,4+5 - 6 reps at 72.5%

#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  With a partner, do:

24" Box Jump                        60 reps

Goblet Squat                         150 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the total 

for both partners.  Finish all the reps of box jump before you

move on to goblet squat.  Finish all the reps of goblet squat

before you move on to inverted row, etc.  Divide up the reps however

you want.