8/23/26

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 - 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 for set #2 is a max set of 10 reps.

#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  With a partner, do:

Run                                       1200 meters

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     120 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps/distance is the TOTAL

FOR BOTH PARTNERS. For example, you could divide the run so each

partner runs 600 meters. Or you could each run 100 meters, back and forth

until you hit a total of 1200 meters. Divide the work however you want. 

Finish the 1200 meter run before you move on to goblet squat. Finish all 

160 reps of goblet squat before you move on to inverted row, etc.