12/7/22

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 and add weight

for sets 2 and 3.  Finish heavier than 12/1/22. 

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Start a timer.

At 0:00, 4:00, 8:00, etc. do 10 reps of 24" Box Jump

At 2:00, 6:00, 10:00, etc. do 10 reps of DB Thruster

When you are not doing box jumps or thrusters,

in any order and any combination, do:

American Kettlebell Swing - 50 reps

Double Under - 100 reps

DB Incline Bench Press - 50 reps

Air Squat - 100 reps

Cable Row - 50 reps

You are done when you finish all reps of swings, 

double unders, incline bench press, air squats, and

cable row.