12/15/21

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Standing BB Shoulder Press - 4 sets x 9 reps

Start light then try to add weight each set.

Finish heavier than your top set from 12/9/21.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

4 sets x 4 reps.  The pause is right after the barbell breaks contact with the 

floor.  Slow and controlled.  Start light, then add weight for sets 2, 3 and 4.

#3  Continuous work.  In any order and any combination, do:

DB Ground to Overhead - 10 reps each side

24" Box Jump - 20 reps

BB Push Press - 30 reps

Sledgehammer VS Tire - 40 reps (20 each side)

DB Alternating Bench Press - 50 reps (25 each side)

Air Squat - 60 reps