Banded Pull Apart - 15 reps
DB Bench Press - 15 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press with a 2 second PAUSE at the bottom of each rep
Work up to a heavy set of 2 reps.
Then take off 10% and do 6 more sets x 2 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) Air Squat - 60 reps
B) Hand Release Pushup - 30 reps
C) American Kettlebell Swing - 20 reps
D) Run 150 meters
E) BB Row - 12 reps at 135 lbs
F) Medicine Ball Wall Ball - 10 reps
REST one minute between rounds.
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