8/22/25

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 - 6 sets x 3 reps

Set 1 - moderately heavy 3 reps

Sets 2 through 6 - do 3 reps at 90% of set 1

#2  BB Incline Bench Press - 6 sets x 3 reps

Set 1 - 3 reps at a moderately heavy weight

Sets 2 through 6 - do 3  reps at 90% of set 1

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps