4/7/22

Warmup - Do 2 rounds of:

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 moderately heavy set of 3 reps.

Go heavier than your top set of 6 reps from 4/1/22.

Then take off 10% and do 5 more sets x 3 reps.

#2  This is 10 rounds of continuous work.

BB Ground to Overhead   2 reps each round at 135 lbs

Pushup                                 6-7-8-9-10-11-12-13-14-15 reps

Pullup                                  10-9-8-7-6-5-4-3-2-1 rep

Air Squat                             16 reps each round

Round 1 is 2 reps ground to overhead, 6 pushups, 10 pullups, 16 air squats.

Round 2 is 2 reps ground to overhead, 7 pushups, 9 pullups, 16 air squats, etc.

#3  BB Deadlift - 4 sets x 4 reps

Same weight all 4 sets.