10/4/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Incline Bench Press - 12 reps (light weight)

#1  BB Incline Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#3  Start a timer.

Run                100 meters at 0:00, 4:00, 8:00, etc. 

DB Thruster     10 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing thrusters, in any order and 

any combination, do:

DB Row               60 reps each side

Air Squat           80 reps

Double Under    100 reps

Plank                   120 seconds

You are done when you finish all reps/time of db row, air squat, 

double under and plank.