2/10/22

Warmup - Do 2 rounds of:

Retract, Rotate, Press - 5 reps

Unweighted BB Standing Shoulder Press - 10 reps

Air Squat - 15 reps

#1  Cable Row 

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 21 reps

Start with a moderate weight for the set of 15 reps.

Add weight for the set of 12 and 9 reps.  Then use the same

weight for the set of 21 reps that you did for the first set.

#2  Start a timer.  

EVEN minutes - DB Ground to Overhead - 5 reps each side

When you are not doing ground to overheads, in any order

and any combination, do:

Sledgehammer VS Tire - 20 reps each side

Pullup - 40 reps

BB Nosebreaker - 40 reps

BB Curl - 40 reps

Goblet Squat - 60 reps

Run - 400 meters