8/23/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

3 sets x 12 reps

Start somewhat light then add weight each set.

Try to finish heavier than 8/17.

#2  Do 10 rounds of:

BB Ground to Overhead    2 reps each round at 135 lbs

DB Row                                1-2-3-4-5-6-7-8-9-10 reps each side

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

Air Squat                              11-12-13-14-15-16-17-18-19-20 reps

Round 1 is 2 ground to overhead, 1 row, 6 pushups, 11 air squats.

Round 2 is 2 ground to overhead, 2 rows, 7 pushups, 12 air squats, etc.

DB Rows are 60 lbs or heavier for all reps.