10/31/22

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  Do 4 rounds of:

Run                     400-300-200-100 meters

BB Deadlift        4-8-12-16 reps  

Then immediately do 7 rounds of:

DB Incline Bench Press            13-12-11-10-9-8-7 reps

Pullup                                         7-8-9-10-11-12-13 reps

Then immediately do 10 rounds of:

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

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