10/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps (light weight)

#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.

Try to finish heavier than your top set from 9/30.

#2  This is continuous work.  In any order and 

any combination, do:

Overhead Bumper Plate Walk - 100 meters

Tire Pull - 100 meter with 100 lbs (walking backward)

Run - 400 meters

Air Squat - 100 reps

Pushup - 75 reps

BB Row - 50 reps at 135 lbs