5/8/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Standing BB Shoulder Press

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  In 15 minutes, do as many rounds as you can of:

Air Squat                                         24-26-28 reps...

Cable Row                                       15 reps each round at 100 lbs

Bumper Plate Overhead Walk      50 meters each round

American Kettlebell Swing           16-18-20 reps...

BB Nosebreaker                              10 reps each round

DB Hammer Curl                           10 reps each round

Seated DB Shoulder Press              8-10-12 reps...

For the air squats, swings, and db shoulder press, add 2 reps 

each round until you hit 15 minutes.