10/18/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 2 reps.

Then take off 10% and do 5 more sets x 2 reps

#2  This is 3 rounds.  Round 1 looks like this:

Run 200 meters

Pushup - 8 reps

BB Back Squat at 40% of 1RM - 10 reps

Pushup - 8 reps

DB Row - 10 reps each side (60 pound DB or heavier)

Pushup - 8 reps

BB Overhead Hold at 135 lbs - 30 seconds

Pushup - 8 reps

REST at least one minute between rounds

For round 2, do 10 pushups each set.

For round 3, do 12 pushups each set.

Distance, reps, and time stay the same for all other exercises.