7/17/25

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 heavy weight

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

#2  BB Incline Bench Press

Set 1 - 9 reps at a heavy weight

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

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Pullup                  50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side