8/13/21

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 Tempo Bench Press

5 seconds to lower the weight, 2 seconds at the bottom,

then regular tempo on the way up.

4 sets x 6 reps

Start light then add weight each set.

#2  This is 5 rounds of continuous work.

BB Row                 6-8-10-12-14 reps (same weight each round)

24" Box Jump       8 reps each round

Plate Pull               40 feet each round

DB Thruster          14-12-10-8-6 reps (same weight each round)

#3  BB Bench Press (regular tempo)

Set 1 - as many reps as you can at 65% of 1RM

REST ONE MINUTE

Set 2 - take off 20 lbs and do as many reps as you can