1/4/22

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 heavy set of 3 reps

Go heavier than your top set from 12/29/21.

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

#2  BB Back Squat - 5 sets x 3 reps

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

#3  This is continuous work.

In any order and any combination, do:

DB Farmer's Walk - 200 meters

Run - 800 meters

Plank - 2 minutes (elbows and toes)

Pullup - 50 reps

Burpee - 50 reps

Air Squat - 100 reps

Plate Front Raise - 25 reps