Banded Pull Apart - 15 reps
DB Bench Press - 15 reps (light weight)
Unweighted BB Back Squat - 10 reps
#1 BB Bench Press
4 sets x 10 reps at 60% of 1RM
#2 Do one round of:
BB Ground to Overhead - 15 reps at 135 lbs
Pushup - 50 reps
Pullup - 30 reps
Air Squat - 60 reps
Double Under - 90 reps
Overhead Bumper Plate Carry - 100 meters
Run 400 meters
Finish all reps or distance of each exercise before moving
on to the next exercise.
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