12/2/21

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 heavy set of 12 reps.

Go heavier than your top set from 11/26/21.

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 11/29/21.

#3  Run 400 meters, then immediately begin 10 rounds of:

Pushup                                     10-9-8-7-6-5-4-3-2-1 rep

BB Row                                    1-2-3-4-5-6-7-8-9-10 reps

Medicine Ball Wall Ball          10-9-8-7-6-5-4-3-2-1 rep

Double Under                          10-11-12-13-14-15-16-17-18-19 reps

When you are finished with the 10 rounds, immediately run

another 400 meters.