9/30/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat 

#1  BB TEMPO Bench Press - 6 sets x 2 reps

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

then regular tempo on the way up.

Start light then add weight each set.

#2  Start a timer.

EVEN minutes - Burpee - 6 reps

ODD minutes - In any order and any combination, do:

American Kettlebell Swing - 40 reps

Air Squat - 60 reps

Pushup - 40 reps

You are done when you finish all reps of kettlebell swing,

air squat, and pushup.