3/6/23

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  In any order and any combination, do:

Sledgehammer VS Tire - 30 reps each side

BB Deadlift - 45 reps

Medicine Ball Wall Ball - 60 reps

Bumper Plate Overhead Walk - 200 meters

Then immediately begin, in any order and any 

combination:

1 Arm DB Bench Press - 45 reps each side

Pullup - 60 reps

Air Squat - 90 reps

Double Under - 120 reps

Use one DB for the 1 arm bench, switch sides as 

often as you want.