11/6/21

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Air Squat - 12 reps

#1  Cable Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

1 set x 21 reps

Add weight for sets 2, 3, and 4.

Then use the same weight for the set of 21 reps as 

you did for the first set of 15 reps.

#2  Tire Pull - 100 meters with 50 lbs in the tire, then

immediately begin:

DB Thruster     10-9-8-7-6-5-4-3-2-1 rep

BB Row            1-2-3-4-5-6-7-8-9-10 reps

Do 10 thrusters, then 1 row, then 9 thrusters, then 2 rows, etc.

When you are done with thrusters and rows, run 400 meters.