7/18/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat - 5 seconds down, 2 second PAUSE at the bottom

2 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

3 sets x 2 reps at 87.5% of 1RM

3 sets x 2 reps at 92.5% of 1RM

#2  Start a timer.  This is 4 rounds.

0:00 - Tire Pull              20-30-40-50 seconds (50 lbs in tire)

1:00 - Burpee                 8-11-14-17 reps

2:00 - Run                      100-150-150-200 meters

3:00 - Goblet Squat      14-17-20-23 reps

Round 1 is 20 seconds of tire pull, 8 burpees, run 100m, 14 goblet squats.

Round 2 is 30 seconds of tire pull, 11 burpees, run 150m, 17 goblet squats.

Round 3 is 40 seconds of tire pull, 14burpees, run 150m, 20 goblet squats.

Round 4 is 50 seconds of tire pull, 17 burpees, run 200m, 23 goblet squats.

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