12/12/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

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

Air Squat - 12 reps

#1  BB Bench Press 

Do as many warmup reps and sets as you like.

Work up to a max set of 6 reps.

Go heavier than your top set from 12/6/22. 

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Back Squat - 4 sets x 6 reps at 90% of your

top set from 12/9/22.

#3  Do 4 rounds of:

BB Ground to Overhead       5 reps

Pushup                                    25 reps

DB Farmer's Walk                100 meters

Goblet Squat                          25 reps

DB Row                                   12 reps each side

Plank (elbows and toes)         1 minute