7/11/25

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 - 9 reps at a moderately heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1

#2  BB Incline Bench Press

Set 1 - 9 reps at a moderately heavy weight

Sets 2,3+4 - 9 reps at 90% of set 1

#3  In 11 minutes, do as many rounds as you can of:

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps