Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press
3 sets x 10 reps at 67.5% of 1RM
1 set x as many reps as you can at 67.5% of 1RM
#2 Start a timer. At 0:00, 3:00, 6:00, 9:00, etc.
Run 100 meters
When you are not running, do ONE round of:
DB Ground to Overhead - 20 reps each side
BB Curl - 30 reps
Burpee - 40 reps
Cable Row - 50 reps
Goblet Squat - 60 reps
Pushup - 70 reps
Finish all reps of each exercise before moving on to
the next exercise.
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