12/20/20

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps (light weight)

Air Squat - 10 reps (light weight)

#1  Seated DB Shoulder Press - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is challenging but you can

get all 9 reps each set.  Try to go heavier than 12/14.

#2  Do one round of:

Tire Pull - 50 meters with 50 lbs in the tire

Run - 400 meters

DB Incline Bench Press - 20 reps

Air Squat - 40 reps

DB Row - 15 reps each side

Double Under - 40 reps

DB Thruster - 20 reps

Pullup - 20 reps

Burpee - 20 reps