2/10/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a moderate weight then add weight each set. 

#2  BB Bench Press - regular tempo

Set 1 - 70% 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 2 rounds of:

Run                                      300 meters

Burpee                                 25 reps

Tire Pull                              50 meters w/ 50 lbs

DB Row                               25 reps each side

Double Under                     75 reps

Medicine Ball Wall Ball    25 reps

REST 2 minutes between rounds.