11/27/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat

Do as many warmup reps and sets as you like.

Work up to a max set of 10 reps.  Go heavier than

11/21/22.  Then take off 10% and do 3 more sets x 10 reps.

#2  BB Bench Press - 3 sets x 10 reps at 90% of your top 

weight from 11/24/22.

#3  Start a timer.

A) EVEN minutes, do 15 reps of Goblet Squat

When you are not doing goblet squats, you are running.

You are done with Part A after you run a total of 600 meters.

Then immediately begin:

B) EVEN minutes, do Inverted Row - 15 reps

When you are not doing inverted rows, you are doing burpees.

You are done with Part B after you do 60 burpees.  

Then immediately begin:

C) EVEN minutes, do Sledgehammer VS Tire - 7 reps each side

When you are not doing sledgehammer vs tire, you are doing

pushups.  You are done with Part C after you do 100 pushups.