8/26/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps 

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

Set 1 - 12 reps at 90% of goal weight for today

Set 2 - 12 reps at goal weight

Set 3 - 12 reps back down at 90%

Go heavier than 8/20/22.

#2  Continuous work.  Do 4 rounds of:

BB Deadlift                          8 reps

Medicine Ball Wall Ball     16 reps

DB Suitcase Carry              100 meters

Pushup                                  30-25-20-15 reps

Strict Pullup                         8 reps

Tire Pull                               25 meters with 50 lbs in tire

BB Bench Press                    3-6-9-12 reps (same weight all rounds)

One DB for the suitcase carry.  Switch hands at 50 meters.  Keep

good posture and try not to lean to the side.