6/29/25

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 heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#2  DB Incline Bench Press

Set 1 - 12 reps at a heavy weight

Sets 2+3 - 12 reps at 90% of set 1

#3  In 8 minutes, do as many rounds as you can of:

Burpee                                   10 reps

Pullup                                   10 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          10 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

Burpee                                   15 reps

Pullup                                   15 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          15 reps

DB Farmer's Carry                  75 meters