9/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1 BB TEMPO Bench Press - 5 sets x 4 reps

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

Start light then add weight each set.

Try to finish heavier than your top set from 9/6.

#2  Do 4 rounds of:

BB Back Squat - 10 reps

BB Push Press - 5 reps

BB Row - 10 reps

Run 200 meters

REST one minute

Use the same barbell and same weight for the back squat,

push press, and row.

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 80% of 1RM

REST one minute

Set 2 - take off 20 lbs and do as many reps as you can