7/31/20

Warmup - Do 2 rounds of:
DB Row - 8 reps each side (light weight)
DB Lateral Raise - 12 reps (light weight)
Unweighted BB Back Squat - 16 reps

#1 BB Tempo Bench Press - 5 sets x 4 reps
Take 5 seconds to lower the weight every rep.
Start light then add weight each set.
Finish heavier than your top set of 5 reps from 7/25/20.

#2 BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 30 LBS
This is 10 lbs heavier than 7/25/20.

#3 In any order and any combination, do:
Goblet Squat - 40 reps
Pullup - 40 reps
Unweighted BB Standing Shoulder Press - 40 reps
BB Row - 40 reps at 135 lbs
Plank - 2 minutes total (elbows and toes)
Run 400 meters
DB Farmer's Walk - 200 meters

This is continuous work.