Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 set x 8 reps
Start light then add weight each set.
#2 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F.
Round 2 is A, B, C, D and E.
Round 3 is A, B, C and D.
Round 4 is A, B and C.
Round 5 is A and B.
Round 6 is A.
A) Cable Row - 10 reps
B) DB Thruster - 12 reps
C) BB Curl - 15 reps
D) BB Nosebreaker - 20 reps
E) DB Suitcase Carry - 100 meters (50 meters each hand)
F) Run 500 meters
No rest between rounds. The suitcase carry is like farmer's
walk but only one DB. Keep good posture and try not to lean
to the left or right.
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