1/7/22

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 3 reps.

Go heavier than your top set from 1/1/22.

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

#2  BB Bench Press - 5 sets x 3 reps

Weight for all 5 sets is 90% of your top weight from 1/4/22.

#3 This is continuous work.  Do one round of:

DB Thruster - 20 reps

Cable Row - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 15 reps

24" Box Jump - 10 reps

Double Under - 60 reps

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Pushup - 20 reps

Cable Row - 15 reps

DB Thruster - 20 reps