6/11/25

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 - 16 reps at a moderately heavy weight

Set 2 - 16 reps at 90% of set 1

Leave room to go heavier on 6/17. 

#2  DB Incline Bench Press

Set 1 - 16 reps at a moderately heavy weight

Set 2 - same weight as set 1, take a 2 second pause at the bottom of each 

rep, as many reps as you can

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

Pullup                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps