5/7/22

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  BB Back Squat 

Do as many warmup sets and reps as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  This is continuous work.

In any order and any combination, do:

Sledgehammer VS Tire - 20 reps each side

DB Row - 50 reps each side (60 pound DB or heavier)

DB Thruster - 50 reps

DB Suitcase Carry - 200 meters (100 meters each hand)

Plank - 2 minutes (elbows and toes)

Tire Pull - 100 meters with 50 lbs in the tire, walking backward