Workout: 08 May 24

Gym Workout

Warm up:

1. 3 sets of 25 Push-ups for quality

Workout:

1. Build to a 3-rep max bench press
2. Bench press 4 sets of 4 at 10-15 pounds less than the number from (1); superset with 4 sets of 10 Bent over barbell rows at light weight, pausing 1-2 seconds at full contraction
3. Metabolic work: 1 round for time (must complete 1 full exercise before moving to the next)
   – 50 Kettlebell swings
   – 40 Bicep curls each arm (moderate weight, 8 in a row should be hard, switch between Hammer curls and Preacher curls)
   – 30 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 20 Goblet squat jumps with the kettlebell
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up)
4. Spend at least 15 minutes stretching whatever is tight. Recommend spending 60 seconds on each stretch to allow muscles to completely adjust to the length of the stretch and reset for next interactions (thus improving flexibility).

At Home Workout

1. 3 sets of 25 Push-ups for quality 
2. 1 round: as fast as you can
   – 70 Supermans
   – 60 Bulgarian split squats on each leg (use light DBs if you have them)
   – 50 Body weight rows / inverted rows
   – 40 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 30 Jumping air-squats
   – 20 10-yard wind sprints
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up or the HSPUs or the Pike-box hspu)