12/9/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat

Do as many warmup reps and sets as you like.

Work up to a heavy set of 6 reps.

Go heavier than your top set from 12/3/22.

Then take off 10% and do 4 more sets x 6 reps.

#2  BB Bench Press - 4 sets x 6 reps at 90% of 

your top weight from 12/6/22.

#3  Start a timer.

EVEN minutes      Run 100 meters

ODD minutes        Burpee - 8-9-10-11-12-13-14-15-16-17-18 reps

For the first 5 runs (0:00, 2:00, 4:00, 6:00, 8:00) finish

the 100 meters in less than 20 seconds.  After that, runs

are untimed.

You are done when you finish all 11 rounds, OR you don't

finish all the burpees before the start of the next minute.