12/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight then add weight

for sets 2 and 3.  Finish heavier than 12/7/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add

weight each set.

#3  Do 4 rounds of:

24" Box Jump - 10 reps

American Kettlebell Swing - 15 reps

Then immediately begin 4 rounds of:

DB Bench Press - 16 reps

Double Under - 24 reps

Then immediately begin 4 rounds of:

DB Thruster - 12 reps

Cable Row - 18 reps