DB Reverse Fly - 10 reps
BB Bench Press - 15 reps (light weight)
Air Squat - 15 reps
Air Squat - 15 reps
#1 BB Bench Press
Work up to a heavy set of 15 reps. Go heavier than 11/11.
Then take off 10% and do 1 more set x 15 reps.
#2 BB Back Squat
2 sets x 15 reps at 90% of your top weight from 11/14.
#3 Start a timer. This is 4 rounds.
0:00 - Pushup 13-16-19-22 reps
1:00 - Tire Pull 20-30-40-50 seconds (as far as you can)
2:00 - Goblet Squat 13-16-19-22 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 13 pushups, 20 seconds tire pull, 13 goblet squats, 100 meter run.
Round 2 is 16 pushups, 30 seconds tire pull, 16 goblet squats, 150 meter run.
Round 3 is 19 pushups, 40 seconds tire pull, 19 goblet squats, 150 meter run.
Round 4 is 22 pushups, 50 seconds tire pull, 22 goblet squats, 200 meter run.
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