1/1/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - regular tempo

Set 1 - 20 reps at a moderately heavy weight

Set 2 - 20 reps at 90% of set 1

Leave room to go heavier on 1/7. 

#2  DB Incline Bench Press

Set 1 - 20 reps at a moderately heavy weight

Set 2 - same weight as set 1, 2 second pause at the bottom of each 

rep, as many reps as you can

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

Pushup                                   12-15-18-21-24 reps