12/17/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps (light weight)

BB Bench Press - 12 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 6 reps

Go heavier than your top set of 9 reps from 12/11/21.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 3 sets x 9 reps at 90% of top weight from 12/14/21.

#3  Do 3 rounds of:

BB Rack Press          7 reps 1st rd - 5 reps 2nd rd - 3 reps 3rd rd

Cable Row                20 reps

Double Under           40 reps

Toes to Bar               10 reps

Air Squat                  30 reps

DB Hammer Curl     10 reps

BB Rack Press          same weight as the start of round, do as many reps as you can

REST between rounds.  At least 2 minutes.  You pick the weight for rack press

each round.  You can go heavier each round or stay at the same weight.