3/18/23

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 - 6 sets x 4 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 75% 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 4 rounds of:

DB Ground to Overhead      6-9-12-15 reps each side

Run                                         400-300-200-100 meters

Then immediately do 7 rounds of:

BB Row                      5-6-7-8-9-10-11 reps

DB Bench Press         15-14-13-12-11-10-9 reps

Then immediately do 10 rounds of:

Pullup               1-2-3-4-5-6-7-8-9-10 reps         

Goblet Squat    13-12-11-10-9-8-7-6-5-4 reps