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 heavy set of 3 reps. Go heavier
than your top set of 3 reps from 12/18/22.
Then take off 10% and do 5 more sets x 3 reps.
#2 BB Back Squat - 5 sets x 3 reps at 90% of
your top weight from 12/21/22.
#3 This is 5 rounds of continuous work.
Pullup 7-9-11-13-15-reps
Pushup 17-19-21-23-25 reps
Inverted Row 7-9-11-13-15 reps
Seated DB Shoulder Press 7-9-11-13-15 reps
DB Farmer's Walk 100 meters each round
Air Squat 30 reps each round
Round 1 is 7 pullups, 17 pushups, 7 rows, 7 presses
100 meter farmer's walk, 30 air squats.
Round 2 is 9 pullups, 19 pushups, 9 rows, 9 presses
100 meter farmer's walk, 30 air squats, etc.
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