11/29/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 12 reps.

This should be heavier than your top set of 12 from 11/23/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 11/26/21.

#3  Start a timer.

EVEN minutes - 7 Burpees, then Pullups and Goblet Squats

ODD minutes - REST 

You are done with #3 when you complete 50 Pullups and 75 Goblet Squats.