9/6/21

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 - 5 sets x 4 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.

#2  This is 6 rounds of continuous work.

DB Thruster          2-4-6-8-10-12 reps (same weight all 6 rounds)

DB Row                 7 reps each side 60 pound DB or heavier

Burpee                   7 reps

Double Under        21 reps  

#3  BB Bench Press - regular tempo

Set 1 - as many reps as you can at 75% of your 1 Rep Max

REST one minute

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