12/8/21

Warmup - with an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each set

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 12/2/21.

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

#2  BB Bench Press - 3 sets x 9 reps

Weight for all 3 sets is 90% of your top weight from 12/5/21.

#3  In any order and any combination, do:

Pullup - 45 reps

Burpee - 30 reps

Pushup - 60 reps

Standing BB Curl - 30 reps

Double Under - 75 reps

BB Nosebreaker - 30 reps

Air Squat - 90 reps

WORK 3 minutes, REST one minute, WORK 3 minutes, REST

one minute, etc. until you complete all reps.