Banded Pull Apart - 15 reps
Unweighted BB Back Squat - 12 reps
DB Lateral Raise - 9 reps (light weight)
#1 Pullup - 35 total reps
PAUSE for 2 seconds at the TOP and BOTTOM of each rep
Break this up however you like.
#2 Do 5 rounds of:
0:00 - Run 100 meters in less than 20 seconds
1:00 - Tire Pull - 25 meters with 50 pounds in the tire
2:00 - Burpee - 7 reps
Round 2 starts at 3:00. Round 3 starts at 6:00, etc.
#3 Cable Row - 4 sets x 10 reps
Same weight all 4 sets. Go heavier than 11/17/20.
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