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 3 reps.
Go heavier than your top set of 6 reps from 12/12/22.
Then take off 10% and do 5 more sets x 3 reps
#2 BB Back Squat - 4 sets x 6 reps at 90% of your top
set from 12/15/22.
#3 Every 3rd minute, do DB Ground to Overhead
8 reps each side (0:00, 3:00, 6:00, etc.)
When you are not doing ground to overheads, in any
order and any combination do:
Pullup - 25 reps
DB Thruster - 50 reps (30 lbs or heavier)
DB Row - 50 reps each side (60 lbs or heavier)
Pushup - 75 reps
DB Farmer's Walk - 250 meters
Plank - 2 minutes (elbows and toes)
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