1/29/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 6 reps

Unweighted BB Standing Shoulder Press - 9 reps

Unweighted BB Back Squat - 12 reps

#1  DB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do B, C, D, E and F

Round 3 - Do C, D, E and F

Round 4 - Do D, E and F

Round 5 - Do E and F

Round 6 - Do F

A) Tire Pull - 100 meters with 50 lbs in the tire (walking backward)

B) Air Squat - 50 reps

C) Seated DB Shoulder Press - 20 reps

D) Run 150 meters

E) American Kettlebell Swing - 12 reps

F) Inverted Row - 10 reps (heels on a bench)

REST one minute between rounds.