9/19/22

Warmup - With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

4 sets x 8 reps

Set 1 - 8 reps at 90% of goal weight for today

Set 2 - 8 reps at goal weight

Sets 3 and 4 - 8 reps back down at 90%

Go heavier than 9/13/22.

#2  Do 2 rounds of:

DB Row - 15 reps each side

Medicine Ball Wall Ball - 25 reps

REST ONE MINUTE

BB Deadlift - 15 reps

Pushup - 35 reps

REST ONE MINUTE

DB Farmer's Walk - 150 meters

Air Squat - 45 reps

REST ONE MINUTE