1/9/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Pushup - 10 reps (not hand release)

Unweighted BB Back Squat - 10 reps

#1  BB Incline Bench Press (1.5 REP) - 6 sets x 4 reps

Set 1 is heavy.  Go heavier than your top set of 6 from 12/28/20.

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

#2  In 12 minutes, do as many rounds as you can of:

DB Ground to Overhead - 6 reps each side

Unweighted BB Standing Shoulder Press - 12 reps

Inverted Row - 12 reps (heels on bench)

Air Squat - 24 reps

(continuous work)

#3  BB Bench Press (regular tempo) - 6 sets x 4 reps

Set 1 is heavy.  Go heavier than your top set of 8 from 12/28/20.

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