9/23/20

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

DB Incline Bench Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

REST one minute between rounds.

A) Tire Pull - 50 meters with 100 lbs in the tire, walking backward

B) DB Farmer's Walk - 100 meters

C) Hand Release Pushup - 20 reps

D) Goblet Squat - 15 reps

E) Pullup - 12 reps

F) Standing BB Shoulder Press - 10 reps

#3  Standing BB Curl - 2 sets x 9 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 9 reps.

Then take off 10% or 20 lbs (subtract the larger number) and do

1 more set of 9 reps.