1/29/23

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 with a moderate weight then add weight each set.

#2 BB Bench Press - regular tempo

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  This is continuous work.  Do one round of:

DB Ground to Overhead - 40 reps each side

DB Hammer Curl - 40 reps 

BB Push Press - 40 reps

Inverted Row - 40 reps

Medicine Ball Wall Ball - 40 reps

Double Under - 120 reps

Finish all reps of each exercise before you move on

to the next exercise.  For example, finish all the ground

to overheads before moving on to the curls.    

Each exercise is not meant to be unbroken.  Rest as needed

during and between exercises.