8/7/20

Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps

#1 BB Clean Grip Deadlift with a PAUSE at mid-shin
5 sets x 4 reps
Pause on the way up, then normal tempo on the way down.
Start light, then add weight for sets 2-5.
Finish heavier than your top set of 5 reps from 8/1/20.

#2 Seated DB Shoulder Press - 4 sets x 12 reps
Go light on the first set, then add weight for sets 2-4.
Finish heavier than your top set of 12 reps from 8/1/20.

#3 This is 10 rounds of continuous work:
Pullup 1-2-3-4-5-6-7-8-9-10 reps
Hand Release Pushup 4-5-6-7-8-9-10-11-12-13 reps
Air Squat 7-8-9-10-11-12-13-14-15-16 reps

Round 1 is 1 pullup, 4 pushups, 7 air squats.
Round 2 is 2 pullups, 5 pushups, 8 air squats, etc.

Start a timer at the beginning of round 1, then run 100 meters at 3:00,
6:00, 9:00, etc. until you complete the 10 rounds.