11/20/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Work up to a moderately heavy set of 15 reps.

Then take off 10% and do 1 more set x 15 reps.

Go heavier than your top set from 11/14/21.

#2  BB Bench Press - 2 sets x 15 reps 

Weight for both sets is 90% of your top weight from 11/17/21.

#3  Do one round of:

Double Under - 35 reps

Air Squat - 30 reps

Pushup - 25 reps

American Kettlebell Swing - 20 reps

Burpee - 15 reps

BB Row - 10 reps

Run 400 meters

BB Row - 10 reps

Burpee - 15 reps

American Kettlebell Swing - 20 reps

Pushup - 25 reps

Air Squat - 30 reps

Double Under - 35 reps