Warmup - Do 2 rounds of:
Unweighted BB Back Squat - 6 reps
Unweighted BB Push Press - 8 reps
DB Reverse Fly - 10 reps
Pushup - 12 reps (not hand release)
#1 BB Incline Bench Press
4 sets x 10 reps
Use the same weight for all 4 sets.
Pick a weight that is challenging but you can get 10 reps for all 4 sets.
#2 This is one round, with a 9-minute time limit.
Air Squat - 50 reps
Run - 300 meters
American Kettlebell Swing - 25 reps
Double Under - 50 reps
Tire Pull - 50 meters with 50 lbs
DB Thruster - 25 reps
Double Suicide - 1 rep on the 50-meter course
You are done when you either finish the double suicide, or you hit 9 minutes,
whichever comes first.
#3 BB Bench Press + Negatives
1 set x 7 reps + 1 Negative Rep
1 set x 5 reps + 1 Negative Rep
1 set x 3 reps + 1 Negative Rep
For the negative reps, take 10 seconds to lower the weight, then have your
spotter help you rerack the weight.
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