Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat
Work up to a moderately heavy set of 6 reps
Go heavier than 6/5/21.
Then take off 15% and do 3 more sets x 6 reps
#2 BB Deadlift
Work up to a moderately heavy set of 6 reps.
Go heavier than 6/5/21.
No drop sets.
#23 Start a timer.
Burpee - 8 reps at 0:00, 4:00, 8:00, etc.
Tire Flip Jump Through - 4 reps at 2:00, 6:00, 10:00, etc.
When you are not doing burpees or tire flip jump through,
in any order and any combination, do:
DB Ground to Overhead - 10 reps each side
Pullup - 30 reps
Pushup - 50 reps
Air Squat - 70 reps
You are done with #3 when you finish all reps of DB ground to
overhead, pullup, pushup, and air squat.
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