4/12/21

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 - 3 reps at 70% 

Set 3 - 1 rep at 75% 

Set 4 - 1 rep at 80%

Set 5 - goal is 5 reps at 85% 

Set 6 - goal is 5 reps at 80%

#2  Do 2 rounds of:

0:00 - Pullup - 15 reps, then Burpee - 15 reps

2:00 - Pushup - 20 reps, then American Kettlebell Swing - 20 reps

4:00 - Cable Row - 20 reps at 100 lbs, then Goblet Squat - 25 reps

6:00 - Seated DB Shoulder Press - 20 reps, then Air Squat - 30 reps

Round 2 starts at 8:00.