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Monday, June 23, 2025

6/23/25

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 a moderately heavy weight
Sets 2+3 - 12 reps at 90% of set 1

#2  DB Incline Bench Press
Set 1 - 12 reps at a moderately heavy weight
Sets 2+3 - 12 reps at 90% of set 1

#3  Do 4 rounds of:
DB Waiter's Walk         50 meters (25m each hand)
Air Squat                       10-20-30-40 reps

Then do 4 rounds of:
DB Row                    12 reps each side
Double Under           15-25-35-45 reps

Then do 4 rounds of:
Run                     200 meters
DB Thruster      9-13-17-21 reps

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