4/29/23

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 - regular tempo

4 sets x 10 reps at 60% of 1RM

#2  In any order and any combination, do:

1 Arm DB Bench Press - 40 reps each side

Inverted Row - 60 reps

DB Farmer's Walk - 250 meters

REST one minute

American Kettlebell Swing - 50 reps

REST one minute

Then, in any order and any combination, do:

Sledgehammer VS Tire - 30 reps each side

Medicine Ball Wall Ball - 60 reps

Double Under - 125 reps

For the 1 Arm DB Bench, you have one DB, and

you switch sides with it.