4/6/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - do 5 reps at 65% of 1RM

Set 2 - do 5 reps at 72.5%

Sets 3, 4, 5 and 6 - do 5 reps at 77.5%

#2  This is continuous work.  In 12 minutes, 

do as many rounds as you can of:

BB Front Squat - 4 reps

BB Push Press - 4 reps

BB Row - 8 reps

Burpee - 12 reps

Run 200 meters

For the front squat, push press, and row, USE THE SAME

BB AND THE SAME WEIGHT.