10/15/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Sets 3+4 - 12 reps back down at 90%

Goal for set 2 is to go heavier than 10/9. 

Weight will go up on 10/21.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight each set. 

#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

✅ 10/15/25 4:00 pm