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 10/1/22.
#2 This is 6 rounds of continuous work.
Round 1 - Do A, B, C, D, E and F.
Round 2 - Do A, B, C, D and E.
Round 3 - Do A, B, C and D.
Round 4 - Do A, B and C.
Round 5 - Do A and B.
Round 6 - Do A.
A) Pushup - 15 reps
B) BB Deadlift - 9 reps
C) Medicine Ball Wall Ball - 15 reps
D) Pullup - 15 reps (Strict or Kipping)
E) DB Ground to Overhead - 15 reps each side
F) Air Squat - 60
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