4/11/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the 

bottom of each rep - 7 sets x 2 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 80% of 1RM, do as many reps as you can

REST one minute

Set 2 - take off 10% of what is on the bar, do as many reps as you can

REST one minute

Set 3 - take off 10% again, do as many reps as you can

#3  Medicine Ball Wall Ball - 25 reps, then immediately do 4 rounds of:

Sledgehammer VS Tire - 10 reps each side

Air Squat - 30 reps

Then REST 2 minutes.

Medicine Ball Wall Ball - 25 reps, then immediately do 4 rounds of:

American Kettlebell Swing - 15 reps

Double Under - 45 reps