Workout: 02 May 24

Gym Workout

Warm up:

1. 25 Push-ups

Workout:

1. Bench press 50 reps at 65% of 1 rep max. Complete in as few sets and as quick as possible.
2. 2 sets of 12 Bent over barbell rows at light to moderate weight
3. Metabolic work: 3 rounds for quality (not for time):
   – 30 seconds Row or Bike sprints (near to all out effort)
   – Chin-ups to failure (hands facing toward you) alternative: jumping 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