5/12/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jumps

For the box jumps,

rounds 1-4, do 3 reps at 30"

rounds 5-7, do 2 reps and add height

rounds 8-10, do 1 rep and add height again

#2  At 0:00, 4:00, 8:00, 12:00, etc. - BB Ground to Overhead - 4 reps

      At 2:00, 6:00, 10:00, etc. - DB Ground to Overhead - 4 reps each side

When you are not doing BB or DB ground to overhead, in any order

and any combination, do:

DB Row - 40 reps each side

Pushup - 80 reps

Air Squat - 120 reps