8/3/23

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 - regular tempo

Do as many warmup reps and sets as you like.

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  Do 3 rounds of:

American Kettlebell Swing        24 reps each round

BB Curl                                      24-18-12 reps

BB Push Press                           12-18-24 reps

DB Row                                      12 reps each round

REST 2 minutes, then:

Do 3 rounds of:

Goblet Squat                               30 reps each round

Cable Row                                   25-20-15 reps

Burpee                                         15-20-25 reps

Sledgehammer VS Tire                10 reps each side, each round