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 - 20 reps at a heavy weight
Set 2 - 20 reps at 90% of set 1
#2 DB Incline Bench Press
Set 1 - 20 reps at a 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 Start a timer. This is 6 rounds.
At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds
At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps
At 13:00, in any order and any combination, do:
DB Row 60 reps each side
1" Deficit Pushup 60 reps
Air Squat 100 reps
Double Under 100 reps
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