10/27/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 reps back down at 90%

Goal for set 2 is a moderately heavy set.

Weight will go up 11/2 and 11/8.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

Start with a moderate weight, then try to add weight each set. 

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

Air Squat - 50 reps

REST one minute

Run - 200 meters

BB Push Press - 20 reps

REST one minute

DB Row - 20 reps each side

Double Under - 60 reps

REST one minute

For the dumbbell walk, carry it any way you want.  

✅ 11/4/25 1:00 pm