12/30/22

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 3 reps.

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 12/27/22.

#3  Do 4 rounds of:

Pullup                                           6-10-14-18 reps

Pushup                                         18-22-26-30 reps

Air Squat                                     30-34-38-42 reps

DB Ground to Overhead            9-7-5-3 reps each side

Inverted Row                               18-14-10-6 reps

Seated DB Shoulder Press          18-14-10-6 reps

Round 1 is 6 pullups, 18 pushups, 30 air squats, 

9 ground to overheads, 18 rows, 18 shoulder presses.

Round 2 is 10 pullups, 22 pushups, 34 air squats, 

7 ground to overheads, 14 rows, 14 shoulder presses, etc.