6/8/21

Warmup - Do 2 rounds of:

Cable Row - 10 reps (light weight)

DB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

Work up to a heavy set of 5 reps.

Then take off 15% and do 4 more sets x 5 reps.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Goblet Squat - 60 reps

B) Pushup - 30 reps

C) American Kettlebell Swing - 20 reps

D) Run 150 meters

E) Pullup - 12 reps

F) DB Thruster - 10 reps

REST one minute between rounds.