11/10/20

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 10 reps

First set is at 60% of 1RM

Then subtract 20 lbs and do 2 more sets x 10. 

#2  Do 5 rounds of:

Medicine Ball Wall Ball - 12 reps

Pushup (not hand release)     20-18-16-14-12 reps

BB Row - 12 reps (you pick the weight)

BB Rack Press      2-4-6-8-10 reps (use the same weight for each round)

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

REST 1 minute