3/23/22

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

4 sets x 6 reps at 80% of 1RM

1 set x as many reps as you can at 80%

#2  This is continuous work.

Do 4 rounds of:

Goblet Squat                       24 reps each round

1 Arm DB Bench Press       6-8-10-12 reps each side

Pullup                                   18-16-14-12 reps

Double Under                      24 reps each round

Medicine Ball Wall Ball      12-14-16-18  reps

Sledgehammer VS Tire       12-10-8-6 reps each side

R1-24 goblet-6 press-18 pullup-24 double under-12 wall ball-12 sledge

R2-24 goblet-8 press-16 pullup-24 double under-14 wall ball-10 sledge

R3-24 goblet-10 press-14 pullup-24 double under-16 wall ball-8 sledge

R4-24 goblet-12 press-12 pullup-24 double under-18 wall ball-6 sledge

For the 1 Arm DB Bench Press, you have 2 DB's.  Left DB is in the down

position by your shoulder.  Press all reps of the set with right arm, then

switch and press all reps of the set with left arm.  

#3  BB Rack Press - 6 sets x 4 reps

Start light then add weight each set.