7/24/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Incline Bench Press - 12 reps (light weight)

#1  BB Incline Bench Press - regular tempo - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight for today

Set 3 - 15 reps back down at 90% 

Leave about 3 reps in reserve for your top set today.  Weight will

go up for the sets of 15 on 7/30 and 8/5.

#2  BB Bench Press - regular tempo 

1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps

Add weight each set.

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 1,000 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps