4/1/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 6 sets x 3 reps

Set 1 - 3 reps as heavy as you can

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 as heavy as you can

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

#3  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

24" Box Jump - 30 reps

Goblet Squat - 60 reps

Inverted Row - 60 reps 

Pushup - 90 reps

DB Waiter's Walk - 200 meters (100m each side)