Workout: 21 February 2024

Gym Workout

Warm up:

1. 25 Push-ups, controlled, perfect form

Workout:

1. Bench press 50 reps at 70% of 1 rep max. Complete in as few sets and as quick as possible.
2. As soon as possible after having completed (1) perform 50 clapping push-ups as fast as possible (alternative: complete clapping push-ups on knees, or perform hand release push-ups)
3. 3 sets of 12 bent over barbell rows
4. Metabolic work: 4 sets of 30 seconds Row or Bike sprints (all out effort), superset with 12 chin-ups or pull-ups (alternating between chin-ups (hands toward you) and pull-ups (hands away), alternative: jumping pull-ups / chin-ups)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 4 rounds: as fast as you can
   50 supermans
   40 lunges
   30 jumping air-squats