11/26/21

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 12 reps.

Go heavier than your top set from 11/20/21.

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

#2  BB Bench Press - 2 sets x 12 reps

Weight for both sets is 90% of your top weight from 11/23/21.

#3  Do 2 rounds of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 20 seconds of work each side

REST ONE MINUTE

American Kettlebell Swing - 30 reps

Pushup - 20 reps

REST ONE MINUTE

Air Squat - 40 reps

Pullup - 20 reps

REST ONE MINUTE

Double Under - 50 reps

BB Row - 20 reps at 115 lbs

REST ONE MINUTE