2/22/23

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 30 reps of DB Thruster

Then immediately begin 5 rounds of:

BB Deadlift - 8 reps

Pushup - 20 reps

Then REST at least 2 minutes. 

Then do 30 reps of DB Thruster.

Then immediately begin 5 rounds of:

DB Row - 12 reps each side

Goblet Squat - 20 reps