5/6/25

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - max set of 3 reps

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

#2  BB Incline Bench Press - 4 sets

Set 1 - 9 reps 

Set 2 - 6 reps

Set 3 - 3 reps

Set 4 - as many reps as you can

Sets 1,2+3 are regular tempo.  Add weight for set 2+3, then stick with 

that weight for set 4.  For set 4, take 5 seconds to lower the weight, 

and PAUSE for 2 seconds at the bottom of each rep. 

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

BB Row                                15 reps

Burpee                                 25-20-15 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15-20-25 reps

Only one partner is working at a time.

Partner A does tire pull then Partner B does tire pull.

Partner A does bb row, then Partner B does bb row, etc.