10/5/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

Leave room to go heavier on 10/11/20.

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

2 more sets x 6 reps.

#2  Start a timer.

EVEN minutes, do 4 reps of BB Ground to Overhead at 135 lbs

When you are not doing ground to overheads, in any order and any combination, do:

24" Box Jump - 20 reps

BB Row - 40 reps at 135 lbs

Hand Release Pushup - 60 reps

Air Squat - 80 reps

You are done when you finish all reps of box jump, row, pushup, and air squat.

#3  Standing BB Curl - 3 sets x 6 reps

Set 1 is a moderately heavy set of 6 reps.

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

2 more sets x 6 reps.