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Saturday, October 1, 2022

10/1/22

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
5 sets x 4 reps
Set 1 - 4 reps at 90% of your goal weight for today
Set 2 - 4 reps at goal weight
Sets 3, 4, and 5 - 4 reps back down at 90%
Go heavier than 9/25/22.

#2  Start a timer.
From 0:00-2:00, 4:00-6:00, 8:00-10:00, etc. do:
BB Deadlift - 8 reps, THEN in any order and any 
combination, do:
Air Squat - 100 reps
Pushup - 100 reps

From 2:00-4:00, 6:00-8:00, 10:00-12:00, etc. do:
DB Ground to Overhead - 8 reps each side, THEN 
in any order and any combination, do:
Medicine Ball Wall Ball - 60 reps
Pullup - 60 reps (strict or kipping)

Keep doing the deadlifts and ground to overheads on the
even minutes until you finish all reps of air squat, pushup,
wall ball and pullup.  

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