1/21/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Incline Bench Press (1.5 REP) - 6 sets x 4 reps

Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 10 swings each side

REST one minute

American Kettlebell Swing - 20 reps

Pullup - 20 reps

REST one minute

Air Squat - 40 reps

Hand Release Pushup - 20 reps

REST one minute

Burpee - 20 reps

Plank - 60 seconds

REST one minute

#3  BB Bench Press (regular tempo) - 6 sets x 4 reps

Set 1 is heavy.  Try to go heavier than your top set from 1/9/21.

Sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)