7/30/22

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  Do 10 rounds of:

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

ODD minutes - Box Jumps

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 3 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately do 3 rounds of:

Sledgehammer VS Tire - 8 reps each side

Medicine Ball Wall Ball - 16 reps

Then immediately do 3 rounds of:

Tire Pull - 25 meters with 50 lbs in the tire

BB Ground to Overhead - 6 reps at 135 lbs