7/23/25

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 - 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  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       24 reps

DB Ground to Overhead           10-15-20 reps each side