5/28/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 9 reps 

Start light then add weight each set.

#2  This is continuous work.

Run 400 meters, then immediately begin:

Pullup                                      10-9-8-7-6-5-4-3-2-1 reps

Pushup                                     1-2-3-4-5-6-7-8-9-10 reps

Air Squat                                 11-12-13-14-15-16-17-18-19-20 reps

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

When you are done with the 10 rounds, do 40 reps of American

Kettlebell Swing. 

#3  BB Incline Bench Press 

4 sets x 9 reps

Start light then add weight each set.