12/27/22

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 heavy set of 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

Go heavier than your top set of 3 reps from 12/21/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top weight from 12/24/22.

#3  Do 2 rounds of:

American Kettlebell Swing            15 reps

Sledgehammer VS Tire                   8 reps each side

DB Suitcase Carry                           100 meters (50m each hand)

Medicine Ball Wall Ball                 15 reps

Inverted Row                                   15 reps

Burpee                                              30 reps

Inverted Row                                   15 reps

Medicine Ball Wall Ball                 15 reps

DB Suitcase Carry                          100 meters (50m each hand)

Sledgehammer VS Tire                  8 reps each side

American Kettlebell Swing           15 reps

REST at least 2 minutes between rounds.