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 - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Sets 3+4 - 10 reps back down at 90%
The goal is to go heavier than your top set from 8/11, but
still leave about 1 rep in reserve on your top set.
#2 BB Bench Press with a 2 second PAUSE
at the bottom of each rep
1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps
Add weight each set.
#3 In 8 minutes, do as many rounds as you can of:
Burpee 12 reps
Inverted Row 12 reps
Plank (elbows and toes) 30 seconds
Medicine Ball Wall Ball 12 reps
DB Farmer's Carry 50 meters
Then REST 2 minutes.
Then in 12 minutes, do as many rounds as you can of:
Burpee 18 reps
Inverted Row 18 reps
Plank (elbows and toes) 45 seconds
Medicine Ball Wall Ball 18 reps
DB Farmer's Carry 75 meters
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