3/20/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 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  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