12/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a heavy set of 6 reps.

Go heavier than your top set of 6 reps from 12/17/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 4 sets x 6 reps

Weight for all sets is 90% of your top set of 6 reps from 12/20/21.

#3  This is continuous work. 

In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Goblet Squat - 80 reps

Cable Row - 40 reps at 100 lbs

24" Box Jump - 40 reps

Standing BB Curl - 40 reps

Seated DB Shoulder Press - 40 reps