7/4/22

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 5 sets x 6 reps

Start with a moderate weight, then add weight by feel.

#2  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F.

Round 2 is A, B, C, D and E.

Round 3 is A, B, C and D.

Round 4 is A, B and C.

Round 5 is A and B.

Round 6 is A.

A) American Kettlebell Swing - 10 reps

B) Close Grip Pushup - 12 reps

C) Cable Row - 15 reps

D) Goblet Squat - 20 reps

E) Double Under - 30 reps

F) DB Waiter's Walk - 100 meters 

For the waiter's walk, DB in each hand, 50 meters with

right hand overhead, 50 meters with left hand overhead.