9/17/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1 BB Bench Press - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Leave room to go heavier on 9/23/20.

Then take off 10% or 20 lbs (subtract the larger number) and do

2 more sets x 9 reps.

#2 Do 4 rounds of:

BB Ground to Overhead - 3 reps at 135 lbs

30” Box Jump - 6 reps

Pullup - 9 reps

Hand Release Pushup - 15 reps

DB Row - 18 reps (9 reps each side at 60 lbs)

Air Squat - 21 reps

REST ONE MINUTE

#3 Standing BB Bicep Curl - 3 sets x 9 reps

Set 1 is a moderately heavy set of 9 reps.

Then take of 10% or 10 lbs (subtract the larger number) and do

2 more sets x 9 reps