2/17/21

Warmup - With an Unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM (regular tempo)

ODD minutes - Box Jumps

For the box jumps,

rounds 1-4, 3 reps at 30"

rounds 5-7, 2 reps and add height

rounds 8-10, 1 rep and add height again

#2  This is up to 15 rounds.  Every minute, on the minute, do:

Pullup

Pushup (not hand release)

Air Squat

YOU PICK THE NUMBER OF REPS FOR EACH EXERCISE, for the 

first 5 rounds.  

For rounds 6-10, add one rep to each exercise.

For rounds 11-15 add one more rep to each exercise.

For example, if you pick 3, 6, and 9 reps, it would look like this:

Rounds 1 to 5 - 3 pullups, 6 pushups, 9 air squats

Rounds 6 to 10 - 4 pullups, 7 pushups, 10 air squats

Rounds 11 to 15 - 5 pullups, 8 pushups, 11 air squats

You are done when you finish 15 rounds or you fail to finish the required number 

of reps before the start of the next minute.