11/3/22

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Continuous work. Do 3 rounds of:

Bumper Plate Overhead Walk    100 meters

DB Ground to Overhead              12 reps each side

Pullup                                             20 reps

Sledgehammer VS Tire                12 reps each side

Burpee                                            20 reps

Inverted Row                                 20 reps

Pushup                                            40 reps

Goblet Squat                                  40 reps