Banded Pull Apart - 15 reps
Unweighted BB Back Squat - 12 reps
DB Lateral Raise - 9 reps
#1 Do 5 rounds of:
EVEN minutes - Cable Row - 8 reps at 75 lbs
ODD minutes - Banded Pressdown - 12 reps
#2 Do one round of:
Tire Pull - 50 meters with 50 lbs in tire
Bear Crawl - 50 meters
18" Squat Box Jump - 15 reps
Run 400 meters
Seated DB Shoulder Press - 30 reps
Pullup - 30 reps
Air Squat - 30 reps
Plank - 90 seconds (elbows and toes)
Finish all reps of each exercise before you move to the next exercise.
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