3/11/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)
BB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press 

4 sets x 8 reps at 75% of 1RM

1 set x as many reps as you can at 75%

#2  Start a timer.

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

BB Deadlift - 20 reps (you pick the weight)

Air Squat - 120 reps

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

Pullup - 40 reps

Pushup - 80 reps

You are done when you finish all reps of pushup, pullup,

air squat and deadlift.

#3  BB Incline Bench Press

4 sets x 8 reps

Start light then add weight each set.