12/25/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight.

Add weight each set.  Finish with a

heavy set of 3 reps, but still leave room

to go up on 12/31/22.

#2  BB Row - 6 sets x 6 reps

Start with a somewhat light weight, then

add weight each set.

#3  In any order and any combination do:

24" Box Jump - 40 reps

Double Under - 120 reps

Then immediately begin, in any order and

any combination:

DB Row - 40 reps each side (60 lbs or heavier)

Goblet Squat - 60 reps

Then immediately begin, in any order and

any combination:

BB Push Press - 40 reps

Run 600 meters