12/15/22

Warmup - With an unweighted BB, do 2 rounds of:

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 max set of 6 reps. 

Go heavier than your top set from 12/9/22.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press - 4 sets x 6 reps at 90% of

your top set from 12/12/22.

#3  This is 6 rounds of continuous work.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A)  BB PAUSE Bench Press      6 reps

B) Inverted Row                        12 reps

C) Burpee                                   15 reps

D) Run                                        300 meters

E) Sledgehammer VS Tire       15 reps each side

F) Air Squat                               100 reps

For the bench press, pause for 2 seconds at the bottom

of each rep.