9/10/22

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

4 sets x 9 reps

Start somewhat light, then add weight each set.

Finish heavier than your top set from 9/4/22.

#2  Start a timer.

At 0:00, 4:00, 8:00 etc. - Run 150 meters

At 2:00, 6:00, 10:00, etc. - Tire Pull (as far as you can in 30 seconds)

When you are not running or pulling the tire, in any order and any

combination, do:

Burpee - 60 reps

DB Row - 60 reps each side (60 pounds or heavier)

You are done when you finish all reps of burpee and row.

Tire pull is walking backward, with 50 lbs in the tire.