1/3/21

Warmup - Do 2 rounds of:

Pullup - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1 BB TEMPO Bench Press - 6 sets x 4 reps

Take 5 seconds to lower the weight each rep.

Have a spotter count for you.

Set 1 is heavy.  Try to go heavier than your top set from 12/22.

For sets 2-6, take off 10% or 20 lbs from set 1 (subtract the larger number)

#2  Do 3 rounds of:

Run 200 meters

Tire Pull - 25 meters with 50 lbs in the tire

REST until your Heart Rate is below 60% of your max heart rate (220 minus your age)

DB Row - 10 reps each side (heavy)

DB Thruster - 20 reps (try to pick a weight that you can do all 20 reps unbroken)

REST until your Heart Rate is below 60% of your max heart rate (220 minus your age)

#3  Pushups (not hand release) - 140 reps

Break this up however you like.  Just try to work as quickly as you can to finish 

all 140 reps.