1/27/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Hand Release Pushup - 10 reps

Goblet Squat - 10 reps (light weight)

#1  BB TEMPO Bench Press - 6 sets x 2 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Go heavier than your top set from 1/15/21.

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

#2  Start a timer.

EVEN minutes - in any order and any combination, do:

DB Ground to Overhead - 15 reps each side (you pick the weight)

Pullup - 30 reps

Pushup - 45 reps (not hand release)

Air Squat - 60 reps

ODD minutes - 8 Burpees

You are done with #2 when you complete all reps of ground to overhead, pullup,

pushup, and air squat.

#3  BB Bench Press (regular tempo)

Set 1 - as many reps as you can at 75% of your 1 Rep Max

REST 60 seconds

Set 2 - as many reps as you can at 65% of your 1 Rep Max