9/25/22

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

5 sets x 4 reps

Set 1 - 4 reps at 90% of your goal weight for today

Set 2 - 4 reps at goal weight

Sets 3, 4 and 5 - 4 reps back down at 90%

Go heavier than your top set of 8 reps from 9/19/22.

#2  This is continuous work.  Do one round of:

DB Farmer's Walk - 200 meters

Air Squat - 130 reps

Pushup - 80 reps

BB Deadlift - 30 reps

Medicine Ball Wall Ball - 30 reps

DB Row - 30 reps each side (60 lbs or heavier)

Finish all reps of each exercise before moving on to 

the next exercise.