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 - regular tempo
Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%
Set 2 - 12 reps at 65%
Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%
Set 4 - 8 reps at 75%
#2 In 20 minutes, do as many rounds as you can of:
DB Thruster 10 reps (heavy)
DB Row 10 reps each side (heavy)
1" Deficit Pushup 20 reps
Double Under 30 reps
Run 250 meters
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