5/29/23

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 with a 2 second PAUSE at the bottom of each rep

4 sets x 8 reps

Start light then try to add weight each set.

#2  Start a timer.  In 22 minutes, do as many rounds as you can of:

BB Deadlift               4-6-8-10-12 reps...

DB Bench Press       15 reps each round

BB Row                    15 reps each round

DB Thruster             12-14-16-18 reps...

Double Under           40 reps each round

DB Nosebreaker       15 reps each round