1/15/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Hand Release Pushup - 10 reps

Air Squat - 10 reps

#1  BB TEMPO Bench Press - 6 sets x 4 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Try to go heavier than your top set from 1/3/21.

For sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  This is continuous work.  Do 5 rounds of:

BB Back Squat - 8 reps at 35% of 1RM

DB Hammer Curls - 8 reps (both arms at same time)

Seated DB Shoulder Press - 8 reps

DB Row - 8 reps each side

Burpee - 8 reps

Plate Carry - 50 meters (carry a 45 lb bumper any way you want)

#3  Pushups (not hand release) - 150 reps

Break this up however you like.  Just try to work as quickly as you can to finish

all 150 reps.