6/15/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)
DB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

5 sets x 6 reps

Start light then try to add weight each set.

#2  This is continuous work.  Do 5 rounds of:

BB Deadlift                            4 reps each round

Pushup                                   20-18-16-14-12 reps

Pullup                                     7 reps each round

Medicine Ball Wall Ball       10 reps

Tire Pull                                 25 meters with 50 lbs in the tire

BB Rack Press                       2-4-6-8-10 reps (same weight all 5 rds)