5/29/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Cable Row - 4 sets x 12 reps

Start light then add weight each set.

#2  Start a timer.  In any order and any combination, do:

Double Under - 50 reps

DB Ground to Overhead - 20 reps each side

Goblet Squat - 40 reps

Sledgehammer VS Tire - 20 reps each side

BB Nosebreaker - 30 reps

DB Row - 20 reps each side (60 lbs or heavier)

At 0:00, 3:00, 6:00, etc. do 12 reps of Medicine Ball Wall Ball.

You are done when you finish all reps of double under, ground

to overhead, goblet squat, sledgehammer, nosebreaker, and row.