11/23/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Air Squat - 10 reps

DB Lateral Raise - 10 reps

#1  BB Row - 3 sets x 10 reps

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.

#2  This is continuous work.  In 10 minutes, do as many rounds as you can of:

Burpee - 8 reps

Sledgehammer VS Tire - 8 reps each side

BB Back Squat - 8 reps at 40% of 1RM

Overhead Bumper Plate Walk - 50 meters

#3  DB Row - 3 sets x 10 reps each side

Same weight all 3 sets.

Pick a weight that is challenging but you can get all 10 reps each set

with good technique.