12/4/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Pushup - 9 reps (not hand release)

Air Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 4 sets x 8 reps

Set 1 is heavy.  Try to go heavier than your top set from 11/22/20.

Sets 2, 3 and 4 - take off 10% or 20 lbs (subtract the bigger number)

#2  This is 2 rounds.  For each exercise, do as many reps, or plank, or go as far

as you can, in 45 seconds, then rest for 45 seconds, then move on to the next

exercise.  Rest between rounds is also 45 seconds.

Medicine Ball Wall Ball

Cable Row at 80 lbs

Weighted Plank (25 pound bumper)

Sledgehammer VS Tire (switch sides halfway)

Double Under

Plate Pull

#3  BB Bench Press (regular tempo) - 4 sets x 12 reps

Same weight all 4 sets.  Go as heavy, or heavier than your 3x12 from 11/22.