8/15/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps (35% of 1RM)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 8 reps at 60% of 1RM

#2  Do one round of:

Medicine Ball Wall Ball - 30 reps

Inverted Row - 30 reps

Pushup - 45 reps

Air Squat - 60 reps

Double Under - 60 reps

DB Ground to Overhead - 20 reps each side

Double Under - 60 reps

Air Squat - 60 reps

Pushup - 45 reps

Inverted Row - 30 reps

Medicine Ball Wall Ball - 30 reps