7/26/21

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press (regular tempo)

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  This is 4 rounds.

BB Rack Press             2-5-8-11 reps

DB Row                        8 reps each side, each round

Pushup                         26-20-14-8 reps

Air Squat                     20 reps each round

BB Push Press             2-5-8-11 reps

DB Farmer's Walk     100 meters

REST ONE MINUTE

Stick with the same weight each round for rack press

and push press.