12/29/21

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 3 reps

Go heavier than your top set of 6 reps from 12/23/21.

Then take off 10% and do 5 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 6 reps 

Weight for all sets is 90% of your top weight from 12/26/21.

#3  This is continuous work.

Run 400 meters, then immediately begin 10 rounds of:

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

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

Air Squat                              11-12-13-14-15-16-17-18-19-20 reps

Seated DB Shoulder Press     10-9-8-7-6-5-4-3-2-1 rep

Round 1 is 10 pullups, 1 pushup, 11 air squats, 10 shoulder presses.

Round 2 is 9 pullups, 2 pushups, 12 air squats, 9 shoulder presses, etc.

When you are done with the 10 rounds, immediately run another 400 meters.