Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat
Do as many warmup reps and sets as you like.
Work up to a heavy set of 10 reps. Go heavier
than 11/15/22, but leave room to go up on 11/27/22.
Then take off 10% and do 3 more sets x 10 reps.
#2 BB Bench Press - 3 sets x 10 reps at 90% of your
top weight from 11/18/22.
#3 Start a timer.
At 0:00, 3:00, 6:00, etc. do:
Goblet Squat - 15 reps
Run - 100 meters
When you are not doing goblet squats or running,
in any order and any combination, do:
Burpee - 60 reps
Inverted Row - 60 reps
Close Grip Pushup - 60 reps (thumbs about 2" apart)
Sledgehammer VS Tire - 30 reps each side
American Kettlebell Swing - 60 reps
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