DB Row - 10 reps each side (light weight)
DB Bench Press - 10 reps (light weight)
Unweighted BB Back Squat - 15 reps
#1 BB Back Squat - work up to a moderate set of 10 reps
Somewhere around 60-65% of 1RM. Not a 10 rep max.
Then take off 10% of the weight you used for set 1 and do
3 more sets x 10 reps.
#2 Start a timer.
EVEN minutes (0:00, 2:00, 4:00) - Med Ball Wall Ball - 20 reps
ODD minutes (1:00, 3:00, 5:00) - Pullup - 15 reps
EVEN minutes (6:00, 8:00, 10:00) - Air Squat - 30 reps
ODD minutes (7:00, 9:00, 11:00) - Seated DB Shoulder Press - 20 reps
EVEN minutes (12:00, 14:00, 16:00) - Burpee - 15 reps
ODD minutes (13:00, 15:00, 17:00) - Cable Row - 20 reps at 100 lbs
#3 BB Deadlift - 2 sets x 10 reps
Same weight for both sets.
Go heavier than 2/24/22.
No comments:
Post a Comment