11/1/20

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

DB Incline Bench Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  BB Back Squat - 3 sets x 3 reps

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

Set 1 - max set of 3 reps

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

2 more sets x 3 reps

#2  In 12 minutes, do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

Run 200 meters

This is continuous work.

For the front squat, push press, and row, use the SAME BARBELL and

SAME WEIGHT.