12/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 10 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Try to go heavier than 12/8/23.

#2 BB Row - 3 sets x 10 reps

Same weight all 3 sets.

#3  Start a timer

PART A

0:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side

1:00 - REST 

2:00 - As many Pushups as you can, out of a total of 120 reps

3:00 - REST

4:00 - As many Air Squats as you can, out of a total of 160 reps

5:00 - REST

6:00 - AS many Pullups as you can, out of a total of 70 reps

7:00 - REST

8:00 - As many DB Thrusters as you can, out of a total of 70 reps

9:00 - REST

Part B

At 10:00, in any order and any combination, do:

DB Ground to Overhead           40 reps each side minus how many reps you did in Part A

Pushup                                     120 reps minus how many reps you did in Part A

Air Squat                                  160 reps minus how many reps you did in Part A

Pullup                                       70 reps minus how many reps you did in Part A

DB Thruster                              70 reps minus how many reps you did in Part A

For the ground to overhead, for example, if you did 15 reps each side in Part A,

you would have 25 reps each side left over for Part B. If you did 50 pushups in

Part A, you would have 70 reps left over for Part B. 

Part B is continuous work.