12/3/22

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 6 reps.

Go heavier than your top set of 10 reps from 11/27/22.  

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

#2  BB Bench Press - 4 sets x 6 reps at 90% of your top 

weight from 11/30/22.

#3  Do one round of:

Air Squat                            50 reps

Sledgehammer VS Tire     20 reps each side

Run                                      400 meters

Inverted Row                      30 reps

Burpee                                 40 reps

Inverted Row                      30 reps

Run                                      400 meters

Sledgehammer VS Tire     20 reps each side

Air Squat                            50 reps