11/10/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% 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  In 22 minutes, do as many rounds as you can of:

BB Deadlift               6

Burpee                      12

Pullup                       12

Goblet Squat            24

Tire Pull                    30 seconds w/ 25 lbs in tire

BB Push Press         12 reps