7/28/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps

#1  BB Bench Press - regular tempo

6 sets x 3 reps at 92.5% of 1RM

#2  Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

DB Ground to Overhead - 40 reps each side

Pushup - 80 reps

Run - 600 meters

REST 2 minutes

Medicine Ball Wall Ball - 25 reps

Then immediately begin, in any order and any combination:

Inverted Row - 50 reps

Air Squat - 100 reps

Double Under - 150 reps