11/12/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

Bench - 12 reps at 35% of 1RM

Goblet - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to add weight on 11/18 and 11/24.

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

#2  BB Back Squat 

3 sets x 10 reps at 60% of 1RM

#3  Do 4 rounds of:

BB Ground to Overhead       9-7-5-3 reps at 135 lbs

Pushup                                    25 reps

Cable Row                              20 reps at 100 lbs

Medicine Ball Wall Ball        15 reps

REST at least one minute between rounds.