7/8/21

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 Incline Bench Press

Work up to a heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps

#2  This is 5 rounds of continuous work.

Run                                          150 meters

BB Ground to Overhead       5-4-3-2-1 rep at 135 lbs

Pushup                                    13-15-17-19-21 reps

Air Squat                                20 reps

BB Row                                   7-9-11-13-15 reps

BB Bench Press                      13-11-9-7-5 reps

  

Same weight all 5 rounds for the bench press.

This should be pretty light.