Cable Row - 10 reps (light weight)
DB Lateral Raise - 10 reps (light weight)
Goblet Squat - 15 reps (light weight)
#1 BB Bench Press
Set 1 - 5 reps at 55% of 1 Rep Max
Set 2 - 5 reps at 65%
Set 3 - 5 reps at 75%
Set 4 - As many reps as you can at 80%
Set 5 - As many reps as you can at 75%
Set 6 - As many reps as you can at 70%
Rest between all sets.
#2 Start a timer. In any order and any combination, do:
BB Ground to Overhead - 10 reps at 135 lbs
Pullup - 20 reps
American Kettlebell Swing - 30 reps
Double Under - 40 reps
Air Squat - 50 reps
Pushup - 60 reps (not hand release)
At 3:00, 6:00, 9:00, etc. run 100 meters. Don't run at 0:00. Get in
3 minutes of work before your first run. You are done with #2 when you
finish all reps of ground to overhead, pullup, kettlebell swing, double under,
air squat, and pushup.
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