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Thursday, January 21, 2021

1/21/21

Warmup - Do 2 rounds of:
DB Row - 6 reps each side (light weight)
Unweighted BB Standing Shoulder Press - 9 reps
Unweighted BB Back Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 6 sets x 4 reps
Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.
Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:
Medicine Ball Wall Ball - 20 reps
Sledgehammer VS Tire - 10 swings each side
REST one minute
American Kettlebell Swing - 20 reps
Pullup - 20 reps
REST one minute
Air Squat - 40 reps
Hand Release Pushup - 20 reps
REST one minute
Burpee - 20 reps
Plank - 60 seconds
REST one minute

#3  BB Bench Press (regular tempo) - 6 sets x 4 reps
Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.
Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

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