Warmup - Do 2 rounds of:
Unweighted BB Back Squat - 10 reps
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
#1 BB Bench Press with a 2 second PAUSE at the bottom of each rep
4 sets x 6 reps
Start light then add weight each set. Finish heavier than 12/28/19.
#2 Do 5 rounds of:
BB Ground to Overhead - 3 reps at 135 lbs
Pullup - 9 reps
Hand Release Pushup - 15 reps
Air Squat - 21 reps
REST 1 minute
#3 Do 4 rounds of:
BB Incline Bench Press - 10 reps
Standing BB Curl - 10 reps
Same weight for all 4 rounds.
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