12/16/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Air Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 5 sets x 6 reps

Set 1 is heavy.  Try to go heavier than your top set from 12/4.

Sets 2, 3, 4, and 5 - take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:

Burpee - 15 reps

Plank - 60 seconds (elbows and toes)

REST one minute

Run 200 meters

Inverted Row - 15 reps (legs straight, heels on bench)

REST one minute

Unweighted BB Standing Shoulder Press - 15 reps

BB Back Squat - 20 reps at 35% of 1RM

REST one minute

Cable Row - 20 reps at 100 lbs

DB Lateral Raise - 15 reps

Rest between rounds is also one minute.

#3  BB Bench Press (regular tempo) - 4 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, and 4 - take off 10% or 20 lbs from set 1 (subtract the larger number)