2/7/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

DB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  Seated DB Shoulder Press

1 set x 12 reps 

1 set x 9 reps

1 set x 6 reps

1 set x 15 reps

Add weight for the set of 9 and the set of 6.

For the set of 15 reps, use the same weight you used

for the set of 12.

#2  This is continuous work.  Do 2 rounds of:

Run 200 meters

Bumper Plate Overhead Walk - 100 meters

Tire Pull - 50 meters with 50 lbs in the tire, walking backward

Pushup - 30 reps

Cable Row - 20 reps at 100 lbs

Air Squat - 50 reps