1/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Standing BB Shoulder Press - 8 sets x 2 reps

Start light then try to add weight each set.

#2  BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).

6 sets x 2 reps.  The pause is right after the barbell breaks contact with the

floor.  Slow and controlled.  Start light then try to add weight each set.

#3  With a partner, for 10 minutes, alternate whole rounds of:

DB Thruster - 8 reps

Run 100 meters

Partner A does 8 thrusters and runs 100 meters.

Then Partner B does 8 thrusters and runs 100 meters, etc.