7/25/20

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

#1 BB Tempo Bench Press - 4 sets x 5 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 6 reps from 7/19/20.

#2 BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 20 LBS
This is 10 lbs heavier than 7/19.

#3 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do B, C, D, E and F
Round 3 - Do C, D, E and F
Round 4 - Do D, E and F
Round 5 - Do E and F
Round 6 - Do F

A) Double Under - 60 reps
B) Air Squat - 30 reps
C) Hand Release Pushup - 20 reps
D) Run 150 meters
E) BB Row - 12 reps at 115 lbs
F) DB Thruster - 10 reps with 30 pound DB's

Rest one minute between rounds.