12/26/21

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 your 1RM

#1  BB Back Squat - regular tempo

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/20/21.

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

#2  BB Bench Press - 4 sets x 6 reps

Weight for all 4 sets is 90% of your top weight from 12/23/21.

#3  Start at timer.  

EVEN minutes - in any order and any combination, do:

Burpee - 50 reps

American Kettlebell Swing - 50 reps

ODD minutes - in any order and any combination, do:

DB Thruster - 50 reps

Pullup - 50 reps

You are done when you finish all reps of burpee, kettlebell swing,

thruster and pullup.