12/26/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps

Start with a somewhat light weight for set 1.

Add weight for set 2.  Go heavier than 12/20/23.

#2  BB Row - 4 sets x 8 reps

Same weight all 4 sets.  

#3  Start a timer.

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, 5:00 and 6:00, 

do DB Row - 10 reps each side

On the minute at 7:00, 8:00, 9:00, 10:00, 11:00, 12:00, and 13:00, 

do DB Thruster - 10 reps

On the minute at 14:00, 15:00, 16:00, 17:00, 18:00, 19:00, and 20:00,

Run 100 meters in less than 20 seconds