Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps (35% of 1RM)
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press
Do as many warmup reps and sets as you like.
Work your way up to a heavy set of 10 reps
(heavier than your top set from 11/12/22,
but still leave room to go up in weight on 11/24).
Then take off 10% and do 3 more sets x 10 reps.
#2 BB Back Squat 3 sets x 10 reps at 90% of
your top weight from 11/15/22.
#3 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) DB Ground to Overhead - 8 reps each side
B) 24" Box Jump - 12 reps
C) Pushup - 24 reps
D) Cable Row - 24 reps
E) Walk 150 meters with a heavy DB
F) Medicine Ball Wall Ball - 36 reps
The walk is one dumbbell, carry it however you like.
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