9/28/26

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 - 6 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3  reps at top weight for today

Sets 3,4,5+6 - do 3 reps back down at 90%

Goal for set 2 is a max set of 3 reps. 

#2  BB Bench Press (regular tempo)

1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps

Add weight each set.

#3 PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 20 reps each side

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Regular Pushups as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Air Squats as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, pushups and air squat that you didn't get done in part A.