Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 DB Row - 4 sets x 15 reps each side
Same weight all 4 sets.
#2 Do 1 round of:
Burpee - 25 reps
Cable Row - 25 reps at 100 lbs
Pushup - 50 reps
DB Ground to Overhead - 15 reps each side
Run - 250 meters
REST one minute
Goblet Squat - as many reps as you can in one minute
REST one minute
Run - 250 meters
DB Ground to Overhead 15 reps each side
Pushup - 50 reps
Cable Row - 25 reps at 100 lbs
Burpee - 25 reps
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