12/28/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup (not hand release) - 10 reps

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 12/16.

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

#2  Start a timer 

EVEN minutes - In any order and any combination, do:

Inverted Row - 40 reps (heels on bench)

Unweighted BB Thruster - 40 reps

ODD minutes - In any order and any combination, do:

Pullup - 40 reps

Air Squat - 80 reps

You are done with #3 when you finish all reps of inverted row, thruster,

pullup and air squat.

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

Set 1 is heavy.  Try to go heavier than your top set from 12/16.

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