6/7/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 5 sets x 3 reps
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 77.5% of 1RM
      Set 2 - 3 reps at 87.5%
      Sets 3, 4, and 5 - 3 reps at 77.5%

#2  In any order and any combination, do:
      BB Thruster - 10 reps at 135 lbs
      Inverted Row - 30 reps
      Goblet Squat - 60 reps
      Double Under - 90 reps
      Overhead Bumper Plate Walk - 150 meters
      Run 600 meters
      (continuous work)

#3  BB TEMPO Bench Press 
      Take 5 seconds to lower the weight on each rep
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps
      Start light, then try to add weight each set.