1/17/23

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 with a 2 second PAUSE at the 

bottom of each rep - 4 sets x 8 reps

Start somewhat light then add weight each set.

#2  BB Bench Press

Set 1 - 65% of 1RM, do as many reps as you can

REST one minute

Set 2 - take off 20 lbs, do as many reps as you can

#3  Do 20 reps of DB Ground to Overhead each side

then begin 5 rounds of:

BB Push Press - 8 reps

Inverted Row - 12 reps

REST at least one minute, then:

Do 20 reps of DB Ground to Overhead each side

then begin 5 rounds of:

Pushup -16 reps

Air Squat - 20 reps