3/19/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps 

#1  BB Back Squat 

Set 1 - 5 reps at 60% of 1RM

Set 2 - 5 reps at 67.5%

Set 3, 4 and 5 - 8 reps at 72.5%

#2  This is continuous work.  In 15 minutes, do as many rounds as you can of:

24" Box Jump - 10 reps

1-Arm DB Bench Press - 10 reps each side

Inverted Row - 15 reps

DB Lateral Raise - 15 reps

BB Back Squat - 20 reps at 30% of 1RM

Plank - 60 seconds (elbows and toes)

DB Farmer's Walk - 100 meters

For the 1-Arm DB Bench Press, use one DB.  Do 10 reps on one side, then

roll the DB across your chest and do 10 reps on the other side.