5/11/23

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 

3 sets x 10 reps at 62.5% of 1RM

1 set x as many reps as you can at 62.5% of 1RM

#2  In 5 minutes, do as many rounds as you can of:

DB Thruster - 16 reps

DB Hammer Curl - 16 reps (both arms same time)

After the 5 minutes, REST one minute, then:

In 5 minutes, do as many rounds as you can of:

Pullup - 12 reps

Double Under - 24 reps

After the 5 minutes, REST one minute, then:

In 5 minutes, do as many rounds as you can of:

BB Deadlift - 8 reps

Seated DB Shoulder Press - 16 reps

After the 5 minutes, REST one minute, then:

In 5 minutes, do as many rounds as you can of:

BB Row - 16 reps

DB Bench Press - 16 reps