Pullup - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Unweighted BB Back Squat - 12 reps
#1 BB TEMPO Bench Press - 4 sets x 8 reps
Take 5 seconds to lower the weight each rep.
Have a spotter count for you.
Set 1 is heavy. Go heavier than your top set from 11/16/20.
Sets 2, 3 and 4 - Take off 10% or 20 lbs (subtract the larger number)
#2 This is continuous work. Do 5 rounds of:
BB Row 6-8-10-12-14 reps (same weight each round)
24" Box Jump 8 reps each round
Plate Pull 40 feet each round
Medicine Ball Wall Ball 14-12-10-8-6 reps
#3 Pushup (not hand release) - 110 reps
Break this up however you like. Just try to work as quickly as you can
to complete all 110 reps.
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