2/2/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps

Pushup - 10 reps (not hand release)

Air Squat - 15 reps

#1  BB Bench Press (regular tempo) - 6 sets x 2 reps

Set 1 is heavy.

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

#2  This is 5 rounds of continuous work.

R1 - Run 400 meters, 30 Hand Release Pushups, 10 Goblet Squats,  8 DB Rows each side

R2 - Run 350 meters, 25 Hand Release Pushups, 15 Goblet Squats, 10 DB Rows each side

R3 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats, 12 DB Rows each side

R4 - Run 250 meters, 15 Hand Release Pushups, 25 Goblet Squats, 14 DB Rows each side

R5 - Run 200 meters, 10 Hand Release Pushups, 30 Goblet Squats, 16 DB Rows each side

#3  BB Incline Bench Press (1.5 REP) - 6 sets x 2 reps

Set 1 is heavy.  Try to go heavier than your top set of 4 reps from 1/21.

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