11/9/22

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 with a 2 second PAUSE at the bottom of each rep

4 sets x 5 reps

Start light then add weight each set.

#2  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 10 reps

Then immediately begin 6 rounds of:

Goblet Squat - 24 reps

Pullup - 12 reps