8/21/20

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

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
3 sets x 3 reps at 50% of Back Squat 1RM
This is intentionally light.

#2 BB Bench Press (1.5 REP)
3 sets x 3 reps at 50% of Bench Press 1RM
This is intentionally light.

#3 Do one round of:
Run 400 meters
Cable Row - 30 reps at 100 lbs
Double Under - 50 reps
Hand Release Pushup - 40 reps
Air Squat - 60 reps
Run 400 meters

Finish all the reps for each exercise before moving on to the next exercise.
Finish all 30 rows, for example, before moving on to the double unders.