7/17/21

Warmup - With an unweighted BB do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Work up to a heavy set of 2 reps.

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

#2  BB Deadlift 

Work up to a heavy set of 2 reps.

No drop sets.  

#3  Do 2 rounds of:

Pushup - 20 reps

Air Squat - 40 reps

REST ONE MINUTE

BB Nosebreaker - 15 reps

Standing BB Curl - 15 reps

REST ONE MINUTE

Pullup - 20 reps

Medicine Ball Wall Ball - 20 reps

REST ONE MINUTE