6/2/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Incline Bench Press

Work up to a heavy set of 6 reps.

Then take off 15% and do 4 more sets x 6 reps

#2  This is 4 rounds:

0:00 - Pushup - 22-20-18-16 reps

1:00 - BB Row - 18-16-14-12 reps at 135 lbs

2:00 - DB Thruster - 12-14-16-18 reps

3:00 - Run - 100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.

Round 4 starts at 12:00.  

Round 1 is 22 pushups, 18 rows, 12 thrusters and run 100 meters.

Round 2 is 20 pushups, 16 rows, 14 thrusters and run 150 meters.

Round 3 is 18 pushups, 14 rows, 16 thrusters and run 150 meters.

Round 4 is 16 pushups, 12 rows, 18 thrusters and run 200 meters.