11/24/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max set of 10 reps.  Go heavier than

your top set from 11/18/22.  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 11/21/22.

#3  Do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

DB Row - 12 reps each side

Pushup - 21 reps

Then REST at least 2 minutes.

Then do 15 reps of BB Ground to Overhead.

Then immediately begin 5 rounds of:

Strict Pullup - 8 reps

Medicine Ball Wall Ball - 14 reps