8/24/20

Warmup - Do 2 rounds of:
Cable Row - 10 reps (light weight)
DB Incline Bench Press - 10 reps (light weight)
Unweighted BB Back Squat - 10 reps

#1 BB Bench Press - 4 sets x 12 reps (regular tempo)
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/30 and 9/5.
Then take off 10% or 20 lbs (subtract the larger number), and do
3 more sets x 12 reps.

#2 This is 4 rounds of continuous work:
BB Push Press - 5 reps at 95 lbs
Pullup - 8 reps
Burpee - 11 reps
DB Row - 14 reps (7 reps each side at 60 lbs)
DB Lateral Raise - 17 reps
Air Squat - 20 reps
DB Farmer's Walk - 100 meters

#3 BB Bicep Curl - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps.
Then take 10% or 10 lbs (subtract the larger number), and do
3 more sets x 12 reps.