6/11/21

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 

Work up to a moderately heavy set of 6 reps

Go heavier than 6/5/21.

Then take off 15% and do 3 more sets x 6 reps

#2  BB Deadlift

Work up to a moderately heavy set of 6 reps.

Go heavier than 6/5/21.

No drop sets.

#23 Start a timer.

Burpee                                        - 8 reps at 0:00, 4:00, 8:00, etc.

Tire Flip Jump Through           - 4 reps at 2:00, 6:00, 10:00, etc.

When you are not doing burpees or tire flip jump through, 

in any order and any combination, do:

DB Ground to Overhead - 10 reps each side

Pullup - 30 reps

Pushup - 50 reps

Air Squat - 70 reps

You are done with #3 when you finish all reps of DB ground to 

overhead, pullup, pushup, and air squat.