4/10/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Goblet Squat - 15 reps (light weight)

#1  BB Bench Press

5 sets x 4 reps at 87.5% of 1RM

1 set x as many reps as you can at 87.5%

#2  This is continuous work. Do one round of:

Double Under - 40 reps

Air Squat - 35 reps

Pushup - 30 reps

American Kettlebell Swing - 25 reps

Burpee - 20 reps

BB Row - 15 reps

Run 400 meters

BB Row - 15 reps

Burpee - 20 reps

American Kettlebell Swing - 25 reps

Pushup - 30 reps

Air Squat - 35 reps

Double Under - 40 reps

#3  BB Rack Press 

6 sets x 3 reps

Start light then add weight each set.