9/14/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Start somewhat light then add weight each set.

#2  Start a timer.

EVEN minutes - American Kettlebell Swing - 10 reps

ODD minutes - in any order and any combination, do:

Goblet Squat - 50 reps

DB Incline Bench Press - 50 reps

Cable Row - 50 reps at 100 lbs

Double Under - 75 reps

During even minutes, you only do the kettlebell swings.

You are done when you finish all reps of goblet squat, 

incline bench press, row, and double under.