Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
Work up to one heavy set of 16 reps.
#2 BB Row - 3 sets x 16 reps
Set 1 - 16 reps at 90% of top weight for today
Set 2 - 16 reps at top weight
Set 3 - 16 reps back down at 90% of top weight
#3 Start a timer:
PART A
0:00 - As many Double Unders as you can, out of a total of 150 reps
1:00 - REST
2:00 - As many Regular Pushups as you can, out of a total of 80 reps
3:00 - REST
4:00 - As many Goblet Squats as you can, out of a total of 80 reps
5:00 - REST
6:00 - As many DB Rows as you can, out of a total of 50 reps each side
7:00 - REST
8:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Double Under 150 reps MINUS how far you ran in PART A
Regular Pushup 80 reps MINUS how many reps you did in PART A
Goblet Squat 80 reps MINUS how many reps you did in PART A
DB Row 50 reps MINUS how many reps you did in PART A
24" Box Jump 40 reps MINUS how many reps you did in PART A
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