6/25/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - work up to a heavy single
      Then take off 20% and do 3 sets x 3 reps

#2  BB Bench Press - 1 set x 20 reps
      Go heavier than 6/19.

#3  This is 4 rounds:
      0:00 - Burpee                                         7-10-13-16 reps
      1:00 - Tire Pull with 50 lbs in tire       20-30-40-50 seconds (as far as you can)
      2:00 - Goblet Squat                              10-13-16-19 reps
      3:00 - Run                                             100-150-150-200 meters

      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

      Round 1 is 7 burpees, 20 second tire pull, 10 goblet squats, run 100 meters.
      Round 2 is 10 burpees, 30 second tire pull, 13 goblet squats, run 150 meters.
      Round 3 is 13 burpees, 40 second tire pull, 16 goblet squats, run 150 meters.
      Round 4 is 16 burpees, 50 second tire pull, 19 goblet squats, run 200 meters.