3/8/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Lateral Raise - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press 

Set 1 - 5 reps at 50%

Set 2 - 5 reps at 60%

Set 3 - 5 reps at 70%

Set 4 - goal is 10 reps at 75%

Set 5 - goal is 10 reps back down at 70%

#2  Start a timer.  This is 8 rounds.

Air Squat                                   13-12-11-10-9-8-7-6 reps

Pullup                                         6 reps each round

Seated DB Shoulder Press        3-4-5-6-7-8-9-10 reps

At 3:00, 6:00, 9:00, etc. run 100 meters, until you finish 8 rounds.

Don't run at 0:00.