12/21/22

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 up to a moderately heavy set of 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

Go heavier than your top set of 6 reps from 12/15/22.

#2  BB Bench Press - 5 sets x 3 reps at 90% of your

top set from 12/18/22

#3  Do 10 rounds of:

BB Row              10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 rows, then 1 burpee, 9 rows, then 2 burpees, etc.)

Then immediately do 7 rounds of:

Run                     100 meters

Goblet Squat     15 reps

Then immediately do 4 rounds of:

Sledgehammer VS Tire   10 reps each side

BB Bench Press                10 reps (2 second PAUSE each rep)