3/16/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Sets 3, 4 and 5 - 8 reps at 72.5%

#2  This is continuous work.  Do 6 rounds of:

BB Push Press       4-6-8-10-12-14 reps

Air Squat               20 reps each round

Pushup                  16-14-12-10-8-6 reps (not hand release)

Pullup                    8 reps each round 

Round 1 is 4 push presses, 20 air squats, 16 pushups, 8 pullups.

Round 2 is 6 push presses, 20 air squats, 14 pushups, 8 pullups, etc.