8/25/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 4 sets x 6 reps

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

then regular tempo on the way up.

Start light then try to add weight each set.

Try to finish heavier than 8/13.

#2  Do 3 rounds of:

BB Deadlift - 5 reps at 225 lbs

Goblet Squat - 20 reps

Tire Pull - 50 meters with 50 lbs in the tire

REST until heart rate is below 60% of max (220 minus age)

Carry a 45 lb bumper plate 100 meters (carry it any way you like)

Cable Row - 15 reps at 100 lbs

DB Thruster - 10 reps (40 lb DB's or heavier)

REST until heart rate is below 60% of max (220 minus age)

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 70% of 1RM

REST one minute

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