11/11/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

Work up to a heavy set of 15 reps.

Then take off 10% and do one more set x 15 reps.

#2  Continuous work.  In 15 minutes, do as many rounds as you can of:

18" Squat Box Jump - 8 reps (squat to full depth each rep)

DB Incline Bench Press - 11 reps

DB Row - 14 reps (7 reps each side)

DB Lateral Raise - 17 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 30 seconds (elbows and toes)

DB Farmer's Walk - 50 meters