10/11/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

DB Incline Bench Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 2 sets x 6 reps

Do as many warmup reps and sets as you like, then

Set 1 is a max set of 6 reps.

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

1 more set x 6 reps.

#2  Do one round of:

Run 1000 meters in less than 4:30

REST one minute

Hand Release Pushup - 40 reps

REST one minute

Goblet Squat - 40 reps

REST one minute

BB Row - 40 reps at 115 lbs

REST one minute

Burpee - 40 reps

#3  Standing BB Curl - 3 sets x 6 reps

Do as many warmup reps and sets as you like.

Set 1 is a max set of 6 reps.

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

2 more sets x 6 reps.