7/29/25

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 - 6 reps at a moderately heavy weight

Sets 2,3,4+5 - 6 reps at 90% of set 1

#2  BB Incline Bench Press

Set 1 - 6 reps at a moderately heavy weight

Sets 2,3,4+5- 6 reps at 90% of set 1

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps