1/14/23

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Start a timer.

A) EVEN minutes - Sledgehammer VS Tire - 7 reps each side

When you are not doing sledgehammer, you are doing Medicine

Ball Wall Balls.  You are done with part A after you do 55 wall

balls.

After you finish wall balls, on the next even minute, begin:

B) EVEN minutes - Plank (elbows and toes) - 40 seconds

When you are not planking, you are doing American Kettlebell

Swings.  You are done with Part B after you do 50 swings.

After you finish kettlebell swings, on the next even minute, begin:

C) EVEN minutes - BB Row - 10 reps

When you are not doing rows, you are doing Burpees.  You are done

with Part C after you do 45 Burpees.