8/10/21

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 

3 sets x 10 reps at 60% of 1 Rep Max

#2  Start a timer.

EVEN minutes - Medicine Ball Wall Ball - 8 reps

ODD minutes - In any order and any combination, do:

Pullup - 30 reps

Pushup - 60 reps

Air Squat - 90 reps

You are done when you finish all reps of pullup, pushup

and air squat.