7/13/20

Warmup - Do 2 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  TEMPO BB Bench Press - 3 sets x 7 reps
      Take 5 seconds to lower the weight every rep.
      Start light then try to add weight each set.
      
#2  Do one round of:
      Sledgehammer VS Tire - 20 reps (10 reps each side)
      Plate Pull - 80 feet
      BB Row - 20 reps at 115 lbs
      Double Under - 60 reps
      Hand Release Pushup - 20 reps
      Air Squat - 40 reps

#3  BB Back Squat - 1 set x 20 reps at 50% of your 1RM

#4  Run 800 meters in less than 4 minutes.