5/13/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

DB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Do 10 rounds of:

Air Squat      16-15-14-13-12-11-10-9-8-7 reps

Pushup          4-5-6-7-8-9-10-11-12-13 reps

Then run 200 meters, then begin 10 rounds of:

BB Row 10-9-8-7-6-5-4-3-2-1 rep

DB Thruster 1-2-3-4-5-6-7-8-9-10 reps

Also, pull the tire (walking backward) for 50 meters, and

you can do that at the beginning, middle, or end.  You pick.

50 lbs in the tire.