Inverted Row - 8 reps
DB Thruster - 8 reps (light weight)
#1 BB Bench Press
Do as many warmup reps and sets as you like, then:
Set 1 - As many reps as you can at 90% of 1RM
Set 2 - As many reps as you can at 85%
Set 3 - As many reps as you can at 80%
REST between sets.
#2 In any order and any combination, do:
BB Back Squat - 40 reps at 30% of 1RM
Pullup - 40 reps
DB Incline Bench Press - 60 reps
Double Under - 60 reps
Plate Pull - 120 feet
DB Waiter's Walk - 200 meters
For the waiter's walk, you have a DB in each hand. Hold one DB
overhead and one DB at your side. 100 meters each side.
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