Cable Row - 10 reps (light weight)
Hand Release Pushup - 10 reps
Unweighted BB Back Squat - 10 reps
#1 BB TEMPO Bench Press - 5 sets x 6 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 11/28.
Sets 2, 3, 4, and 5 - Take off 10% from set 1, or 20 lbs (subtract the larger number)
#2 Tire Pull - 100 meters with 50 lbs in the tire, then start a timer and
immediately begin as many rounds as you can in 12 minutes of:
Toes to Bar - 6 reps
DB Row - 6 reps each side (heavy)
Unweighted BB Standing Shoulder Press - 12 reps
Air Squat - 24 reps
#3 Pushup (not hand release) - 120 reps
Break this up however you like. Just try to work as quickly as you can to
complete all 120 reps.
No comments:
Post a Comment