3/30/23

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 - 7 sets x 2 reps

Start with a moderate weight then add weight each set.

#2  BB Bench Press - regular tempo

Set 1 - 80% of 1RM, do as many reps as you can 

REST one minute

Set 2 - take off 10% of what is on the bar, do as many reps as you can

REST one minute

Set 3 - take off 10% again, do as many reps as you can

#3  In any order and any combination, do:

Tire Pull - 100 meters with 50 lbs

DB Farmer's Walk - 400 meters

Then, in any order and any combination, do:

BB Deadlift - 35 reps

Pushup - 105 reps

Then, in any order and any combination, do:

Inverted Row - 60 reps

DB Thruster - 60 reps