Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Air Squat - 12 reps
#1 BB Bench Press
Do as many warmup reps and sets as you like.
Work up to a moderately heavy set of 6 reps.
Go heavier than your top set of 10 reps from 11/24.
Then take off 10% and do 4 more sets x 6 reps.
#2 BB Back Squat 3 sets x 10 reps at 90% of your
top set of 10 reps from 11/27.
#3 Working with a partner. Each partner will do:
Pushup 10 sets x 16 reps
Pullup 8 sets x 10 reps
Goblet Squat 6 sets x 20 reps
You alternate sets with your partner.
Only one partner is working at a time, Partner B rests while
Partner A works, and vice versa.
Partner A does 16 pushups, then Partner B does 16 pushups,
alternating back and forth until each partner has done 10 sets.
Then immediately begin the pullups.
Partner A does 10 pullups, then Partner B does 10 pullups,
alternating back and forth until each partner has done 8 sets.
Then immediately begin the goblet squats.
Partner A does 20 goblet squats, then Partner B does 20 goblet squats,
alternating back and forth until each partner has done 6 sets.
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