11/6/22

With light weights, do 2 rounds of:

Cable Row - 12 reps

BB Bench Press - 12 reps

Goblet Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the

bottom of each rep - 5 sets x 6 reps

Start with a light weight then add weight each set.

#2  In 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball         12-13-14 reps...

Pullup                                       8-9-10 reps...

Run                                           150 meters each round

BB Deadlift                               4-5-6 reps...

Pushup                                      16-17-18 reps...

DB Suitcase Carry                   50 meters each round

Add one rep each round, to each exercise.

Run and suitcase carry are the same distance each round.

Suitcase carry is one DB.  Switch hands at 25 meters.