11/15/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Do as many warmup reps and sets as you like.

Work your way up to a moderately heavy set of 10 reps.

Not a max.  Leave room to go up on 11/21 and 11/27.

Then take off 10% and do 3 more sets x 10 reps.

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/12/22.

#3  With a partner, in 20 minutes, do as many rounds 

as you can of:

Run                                         150 meters

Burpee                                    12 reps

DB Incline Bench Press        16 reps

Inverted Row                         16 reps

American Kettlebell Swing  16 reps

Goblet Squat                          20 reps

Sledgehammer VS Tire         8 reps each side

ALTERNATE EXERCISES.  

Partner A runs, then Partner B does burpees.

Partner A does db incline, then Partner B does rows.

Partner A does swings, then Partner B does goblets.

Partner A does Sledgehammer, then Partner B runs, etc.