5/24/25

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 - regular tempo

Set 1 - 12 reps at 65%

Set 2 - 10 reps at 70%
Set 3 - 8 reps at 75%

Set 4 - 6 reps at 80%

#2  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           10-20-30 reps