Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - 4 sets x 10 reps at 60% of 1RM (regular tempo)
#2 Start a timer.
Tire Flip Jump Through - 4 reps at 0:00, 4:00, 8:00, etc.
Burpee - 8 reps at 2:00, 6:00, 10:00, etc.
When you are not doing Burpees and or Tire Flip Jump Through,
in any order and any combination, do:
DB Row - 25 reps each side (heavy)
American Kettlebell Swing - 40 reps
Hand Release Pushup - 55 reps
Air Squat - 70 reps
You are done with #2 when you finish all reps of row, kettlebell swing,
pushup, and air squat.
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