4/4/22

Warmup - Do 2 rounds of:

DB Row - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press

5 sets x 4 reps at 85% of 1RM

1 set x as many reps as you can at 85%

#2  Start a timer.  This is 4 rounds.

0:00 - Burpee                                  7-10-13-16 reps

1:00 - Tire Pull with 50 lbs           20-30-40-50 seconds (as far as you can)

2:00 - Goblet Squat                       13-16-19-22 reps

3:00 - Run                                       100-150-150-200 meters

Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.

Round 1 is 7 burpees, 20 sec tire pull, 13 goblet squats, 100 meter run

Round 2 is 10 burpees, 30 sec tire pull, 16 goblet squats, 150 meter run

Round 3 is 13 burpees, 40 sec tire pull, 19 goblet squats, 150 meter run

Round 4 is 16 burpees, 50 sec tire pull, 22 goblet squats, 200 meter run

#3  BB Bench Press - PAUSE + NEGATIVES

6 sets x 3 paused reps + 1 negative rep

PAUSE at the bottom of each rep for 2 seconds.

On the negative rep, take 10 seconds to lower the weight,

and have your spotter help you rerack it.

Start light then add weight each set.