Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Air Squat - 15 reps
#1 Cable Row - 4 sets x 12 reps
Set 1 is a moderate set of 12 reps. Leave room to go heavier on 8/31 and 9/6.
Then take off 10% or 20 lbs (subtract the larger number) and do
3 more sets x 12 reps.
#2 In any order and any combination, do:
Overhead Plate Walk - 200 meters
Run - 800 meters
Goblet Squat - 30 reps
Inverted Row - 30 reps
Pushup (1.5 REP) - 30 reps
24" Box Jump - 30 reps
#3 EZ Curl Bar Nosebreaker - 2 sets x 20 reps
Go light. Same weight for both sets.
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