11/8/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 10 reps at 60% of 1RM

#2  Start a timer.  In any order and any combination, do:

BB Ground to Overhead - 10 reps at 135 lbs

Pullup - 20 reps

American Kettlebell Swing - 30 reps

Double Under - 40 reps

Air Squat - 50 reps

Pushup - 60 reps

At 0:00, 3:00, 6:00, 9:00, etc. run 100 meters.

You are done with #2 when you finish all reps of ground to 

overhead, pullup, kettlebell swing, double under, air squat

and pushup.