Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
3 sets x 5 reps
Work up to a moderately heavy set of 5 reps.
#2 BB Row - 6 sets x 6 reps
Set 1 - 6 reps at 90% of top weight for today
Set 2 - 6 reps at top weight
Sets 3 to 6 - 6 reps back down at 90% of top weight
#3 Start a timer:
PART A
0:00 - As many DB Rows as you can, out of a total of 50 reps each side
1:00 - REST
2:00 - As many Medicine Ball Wall Balls as you can, out of a total of 50 reps
3:00 - REST
4:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
5:00 - REST
6:00 - Run as far as you can, out of a total of 500 meters
7:00 - REST
8:00 - As many 1" Deficit Pushups as you can, out of a total of 75 reps
9:00 - REST
10:00 - As many Goblet Squats as you can, out of a total of 75 reps
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
Everything that is left over. All the reps/distance of row, wall ball, box jump,
running, pushups and goblet squats that you didn't get done in part A.
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