Warmup - Do 2 rounds of:
DB Row - 10 reps (light weight)
BB Bench Press - 10 reps (light weight)
Air Squat - 10 reps
#1 BB Bench Press
Do as many warmup sets and reps as you like.
Work up to a max single.
Then take off 15% and do 3 sets x 3 reps.
#2 This is 6 rounds.
Round 1 is A, B, C, D, E and F.
Round 2 is B, C, D, E and F.
Round 3 is C, D, E and F.
Round 4 is D, E and F.
Round 5 is E and F.
Round 6 is F.
A) Pushup - 60 reps
B) Goblet Squat - 30 reps
C) Cable Row - 20 reps
D) Burpee - 15 reps
E) Pullup - 12 reps
F) DB Bench Press - 10 reps
This is continuous work.
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