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 - regular tempo
5 sets x 5 reps at 82.5% of 1RM
1 set x as many reps as you can at 82.5%
#2 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do A, B, C, D and E
Round 3 - Do A, B, C and D
Round 4 - Do A, B and C
Round 5 - Do A and B
Round 6 - Do A
A) Burpee - 12 reps
B) BB Row - 12 reps
C) Goblet Squat - 24 reps
D) Pushup - 36 reps
E) DB Farmer's Walk - 150 meters
F) Run - 600 meters
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