Cable Row - 10 reps (light weight)
BB Bench Press - 10 reps (light weight)
Goblet Squat - 15 reps (light weight)
#1 BB Bench Press
4 sets x 6 reps at 77.5% of 1RM
1 set x as many reps as you can at 77.5%
#2 This is 10 rounds of continuous work.
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Pushup 6-7-8-9-10-11-12-13-14-15 reps
Air Squat 11-12-13-14-15-16-17-18-19-20 reps
Round 1 is 1 pullup, 6 pushups, 11 air squats.
Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.
Start a timer at the beginning of round 1.
Every third minute (0:00, 3:00, 6:00, etc.) do
DB Farmer's Carry for 50 meters, until you
complete all 10 rounds.
#3 BB Bench Press - PAUSE + NEGATIVES
5 sets x 4 paused reps + 1 negative rep
PAUSE at the bottom of each rep for 2 seconds.
On the NEGATIVE rep, take 10 seconds to lower the weight,
and have your spotter help you rerack it.
Start light then add weight each set.
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