10/1/22

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 9/25/22.

#2  Start a timer.

From 0:00-2:00, 4:00-6:00, 8:00-10:00, etc. do:

BB Deadlift - 8 reps, THEN in any order and any 

combination, do:

Air Squat - 100 reps

Pushup - 100 reps

From 2:00-4:00, 6:00-8:00, 10:00-12:00, etc. do:

DB Ground to Overhead - 8 reps each side, THEN 

in any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Pullup - 60 reps (strict or kipping)

Keep doing the deadlifts and ground to overheads on the

even minutes until you finish all reps of air squat, pushup,

wall ball and pullup.