12/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 9 reps

Go heavier than your top set from 12/5/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/8/21.

#3  This is continuous work.  Do 5 rounds of:

Pushup                  16-18-20-22-24 reps

DB Row                 10 reps each round

Goblet Squat          16-18-20-22-24 reps

Run 200 meters     same distance each round