2/18/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps

#1  BB Back Squat - regular tempo

1 set x 20 reps at 50% of 1RM + 10 lbs

#2  BB Back Squat - 5 seconds to lower the weight each rep,

pause 2 seconds at the bottom of each rep, then regular tempo

on the way up

3 sets x 5 reps

Start light then add weight each set.

Finish heavier than 2/12/22.

#3  This is continuous work.

In 12 minutes, do as many rounds as you can of:

DB Row      8-10-12-14... reps each side (add 2 reps each round)

Pushup       16-20-24-28... reps (add 4 reps each round)

Air Squat   20-24-28-32... reps (add 4 reps each round)

Tire Pull     25 meters with 50 lbs in tire (same distance each round)

Run             200 meters (same distance each round)

Walk backward for the tire pull.

#4  BB Deadlift - 2 sets x 12 reps

Same weight both sets.  Go heavier than 2/12/22.