Pullup - 5 reps
Hand Release Pushup - 10 reps
Air Squat - 15 reps
#1 BB TEMPO Bench Press - 5 sets x 6 reps
Take 5 seconds to lower the weight each rep.
Have a spotter count for you.
Set 1 is heavy. Try to go heavier than your top set from 12/10.
Sets 2, 3, 4, and 5 - Take off 10% or 20 lbs from set 1 (subtract the larger number)
#2 Do 5 rounds of:
0:00 - Run 100 meters in less than 20 seconds
1:00 - DB Thruster - 10 reps
2:00 - BB Row - 15 reps
Pick weights that allow you to finish the sets of thruster and row unbroken,
with good posture and technique.
Round 2 starts at 3:00. Round 3 starts at 6:00. Round 4 starts at 9:00.
Round 5 starts at 12:00.
#3 Pushups (not hand release) - 130 reps
Break this up however you like. Just try to work as quickly as you can to
finish all 130 reps.
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