10/30/21

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

4 sets x 10 reps at 60% of 1RM

#2  This is continuous work.  Do one round of:

Run 400 meters

Bumper Plate Overhead Walk - 150 meters

Double Under - 120 reps

Air Squat - 90 reps

Pullup - 30 reps

Pushup - 60 reps

DB Ground to Overhead - 10 reps each side

Finish all reps (or distance) for each exercise, before

moving on to the next exercise.