1/10/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 2 reps.

Then take off 10% and do 6 more sets x 2 reps.

Go heavier than your top set of 3 reps from 1/4/22.

#2  BB Back Squat - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/7/22.

#3  This is 5 rounds of continuous work.

Run                          200 meters

Air Squat                 25 reps

Pushup                     22-20-18-16-14 reps

Tire Pull                   25 meters with 50 lbs in the tire

DB Hammer Curl     12 reps, both arms at the same time

BB Rack Press          2-4-6-8-10 reps (same weight all 5 rounds)