12/6/22

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 heavy set of 6 reps.

Go heavier than your top set of 6 reps from 11/30/22.

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 12/3/22.

#3  Do 6 rounds of:

BB Ground to Overhead         7-6-5-4-3-2 reps

Goblet Squat                             14 reps 

Pullup                                         7 reps

Pushup                                       14 reps

DB Row                                      7 reps each side

BB Bench Press                         2-4-6-8-10-12 reps

REST as needed between rounds.