11/23/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 12 reps.

This should be heavier than your top set of 15 from 11/17/21.

Then take off 10% and do 2 more sets x 12 reps.

#2  BB Back Squat - 2 sets x 15 reps at 90% of top weight from 11/20/21.

#3  Do 5 rounds of:

BB Ground to Overhead          5-4-3-2-1 rep at 135 lbs

Inverted Row                            10-12-14-16-18 reps

Pushup                                       15-17-19-21-23 reps

Air Squat                                   20-22-24-26-28 reps

REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 10 rows, 15 pushups, and 20 air squats.

Round 2 is 4 ground to overhead, 12 rows, 17 pushups, and 22 air squats, etc.