4/9/21

Warmup - Do 2 rounds of:

Inverted Row - 10 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  BB Bench Press

Set 1 - 5 reps at 62.5% of 1RM

Set 2 - 5 reps at 70%

Set 3 - 5 reps at 77.5%

Set 4 - As many reps as you can at 85% 

Set 5 - As many reps as you can at 80% 

Set 6 - As many reps as you can at 75%

#2  Start a timer. This is 4 rounds.

0:00 - Burpee               17-14-11-8 reps

1:00 - Tire Pull            20-30-40-50 seconds (walking backward, 50 lbs in tire)

2:00 - Goblet Squat    20-17-14-11 reps

3:00 - Pushup              11-14-17-20 reps (not hand release)

4:00 - Run                   200-150-150-100 meters

Round 1 is 17 burpees, 20 seconds of tire pull, 20 goblet squats, 11 pushups,

and run 200 meters.

Round 2 is 14 burpees, 30 seconds of tire pull, 17 goblet squats, 14 pushups,

and run 150 meters.

Round 3 is 11 burpees, 40 seconds of tire pull, 14 goblet squats, 17 pushups,

and run 150 meters.

Round 4 is 8 burpees, 50 seconds of tire pull, 11 goblet squats, 20 pushups,

and run 100 meters.

Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.