10/17/20

Warmup - Do 2 rounds of:

Pullup - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  BB Bench Press - 5 sets x 3 reps

Set 1 is a moderate set of 3 reps (weights will go up on 10/23 and 10/29).

This can be lighter than your max set of 6 from 10/11.

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

4 more sets x 3 reps.

#2  Star a timer.  This is 4 rounds.

0:00 - Burpee                                     7-10-13-16 reps

1:00 - Tire Pull with 50 lbs in tire    20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat                           10-13-16-19 reps

3:00 - Run                                          100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 stars at 12:00.

Round 1 is 7 burpees, 20 seconds tire pull, 10 goblet squats, run 100 meters.

Round 2 is 10 burpees, 30 seconds tire pull, 13 goblet squats, run 150 meters.

Round 3 is 13 burpees, 40 seconds tire pull, 16 goblet squats, run 150 meters.

Round 4 is 16 burpees, 50 seconds tire pull, 19 goblet squats, run 200 meters.