10/29/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 3 sets x 3 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 3 reps.

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

2 more sets x 3 reps.

#2  In 15 minutes, do as many rounds as you can of:

Pullup - 10 reps

Tricep Pressdown - 15 reps (band or light cable)

Air Squat - 25 reps

Standing DB Hammer Curl - 10 reps (both arms at the same time)

Pushup - 15 reps (not hand release)

45 lb Bumper Plate Carry - 50 meters (carry it any way you like)

This is continuous work.