7/6/22

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 

6 sets x 2 reps at 87.5% of 1RM

#2  Start at timer.

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

in any order and any combination, do:

Inverted Row - 40 reps

DB Thruster - 40 reps

Sledgehammer VS Tire - 20 reps each side

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

in any order and any combination, do:

DB Farmer's Walk - 200 meters

Run - 400 meters

BB Ground to Overhead - 15 reps at 135 lbs

You are done when you finish all reps/distance of

row, thruster, sledgehammer, farmer's walk, run and

ground to overhead.