6/14/21

Warmup - Do 5 rounds of:

DB Thruster - 5 reps (light weight)

Run 25 meters

(Effort level for runs is: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  BB Bench Press (regular tempo)

Work up to a heavy set of 6 reps.

Then take off 15% and do 4 more sets x 6 reps.

#2  Do 2 rounds of:

Burpee - 6 reps

Standing BB Shoulder Press - 15 reps

Burpee - 6 reps

Pullup - 20 reps

Burpee - 6 reps

Air Squat - 25 reps

Burpee - 6 reps

Sledgehammer VS Tire - 30 seconds each side

Burpee - 6 reps

Double Under - 35 reps

REST 2 minutes between rounds.