10/26/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 4 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a heavy set of 3 reps.  (Weight will go up on 11/1)

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

3 more sets x 3 reps.

#2  Do 2 rounds of:

Run 200 meters

Burpee - 20 reps

REST ONE MINUTE

BB Row - 20 reps at 115 lbs

BB Overhead Hold - 30 seconds at 135 lbs

REST ONE MINUTE

Hand Release Pushup - 20 reps

24" Box Jump - 20 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps 

REST ONE MINUTE