7/30/21

Warmup - Do 2 rounds of:

DB Row - 6 reps each side (light weight)

Pushup - 12 reps

Goblet Squat - 12 reps (light weight)

#1  Standing BB Shoulder Press 

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  This is continuous work.    

In 12 minutes, do as many rounds as you can of:

BB Back Squat - 5 reps

BB Push Press - 5 reps

BB Row - 10 reps

Burpee - 10 reps

Run 200 meters

For the back squat, push press, and row, use the

same barbell and same weight.  So this should be

pretty light.