10/8/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 12 reps each side

Same weight for all 4 sets.

#2  Do 4 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - Goblet Squat - 20 reps

2:00 - BB Row - 15 reps

3:00 - Plank - 45 seconds (elbows and toes)

Round 2 starts at 4:00.  Round 3 starts at 8 minutes.

Round 4 starts at 12:00.