10/13/22

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

6 sets x 2 reps

Set 1 - 2 reps at 90% of your goal weight for today

Set 2 - 2 reps at goal weight

Sets 3, 4, 5 and 6 - 2 reps back down at 90%

Go heavier than your top set of 4 reps from 10/7/22.

#2  This is continuous work.  In 20 minutes, do as

many rounds as you can of:

Medicine Ball Wall Ball           16 reps each round

Pullup (Strict or Kipping)       8-10-12 reps... (+2 reps each round)

DB Ground to Overhead          8 reps each side each round

Pushup                                        16-18-20 reps... (+2 reps each round)

BB Deadlift                                 8 reps each round

Air Squat                                    24-26-28 reps... (+2 reps each round)

DB Suitcase Carry (1 DB)         50 meters each round (25 m each hand)