4/16/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press 

6 sets x 3 reps at 90% of 1RM

1 set x as many reps as you can at 90%

#2  Do 3 rounds of:

BB Deadlift - 10 reps (you pick the weight)

Goblet Squat - 20 reps

Pushup - 30 reps

REST ONE MINUTE

Carry a 45 pound bumper plate 100 meters 

Cable Row - 20 reps at 100 lbs

DB Ground to Overhead - 10 reps each side

REST ONE MINUTE

Carry the bumper plate any way you want, walking is fine.

#3  BB Incline Bench Press

6 sets x 4 reps

Start light then add weight each set.