6/9/22

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

DB Bench Press - 12 reps (light weight)

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

4 sets x 9 reps

Start light then add weight each set.

Try to finish heavier than 6/3/22.

#2  Start a timer. 

From 0:00 - 2:00, 4:00 - 6:00, 8:00 - 10:00, etc.

in any order and any combination, do:

BB Deadlift - 20 reps

Pullup - 40 reps

Medicine Ball Wall Ball - 60 reps

From 2:00 - 4:00, 6:00 - 8:00, 10:00 - 12:00, etc.

in any order and any combination, do:

Pushup - 80 reps

Tire Pull - 100 meters with 50 lbs in tire

Run - 400 meters

You are done when you finish all reps/distance

 of deadlift, pullup, wall ball, pushup, tire pull, 

and run.

#3  BB Incline Bench Press

4 sets x 9 reps

Start light then add weight.

Try to finish heavier than 6/3/22.