9/24/21

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 Bench Press - regular tempo

Work up to a heavy set of 6 reps.

Then take off 10% and do 3 more sets x 6 reps.

#2  This is 6 rounds.

Pushup                        22-20-18-16-14-12 reps

BB Row                       8 reps each round at 135 lbs

Goblet Squat               16 reps each round

BB Rack Press             2-4-6-8-10-12 reps

REST at least one minute between rounds.

SAME WEIGHT for rack press for all 6 rounds.