8/18/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps

#1 Do 5 rounds of:
EVEN minutes - BB Back Squat - 3 reps at 60% of 1RM (regular tempo)
ODD minutes - BB Bench Press - 3 reps at 60% of 1RM (regular tempo)

Round 5 starts at 8:00. This is intentionally light.

#2 Do 3 rounds of:
Run 150 meters in less than 30 seconds
DB Row - 8 reps each side at 60 lbs or heavier
Goblet Squat - 16 reps
REST until your heart rate is below 60% of max (220 minus your age)
Tire Pull - 25 meters with 100 lbs in tire, walking backward
Burpee - 12 reps
Carry a 45 lb bumper plate 100 meters (carry it any way you like)
REST until your heart rate is below 60% of max (220 minus your age)