1/5/23

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Back Squat - 5 sets x 3 reps at 90% of 

your top set from 1/2/23.

#3  Do 8 rounds of:

Pullup - 8 reps

Seated DB Shoulder Press - 8 reps

Then immediately do 6 rounds of:

Air Squat - 20 reps

Inverted Row - 10 reps

Then immediately begin 4 rounds of:

DB Ground to Overhead - 10 reps each side

Pushup - 25 reps