1/20/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Squat - 4 sets x 5 reps

5 seconds on the way down, 2 seconds in the bottom position,

then regular tempo on the way up.  Start light then add 

weight for sets 2, 3 and 4.

#2  This is continuous work.  Do 3 rounds of:

Sledgehammer VS Tire        12-9-6 reps each side

Medicine Ball Wall Ball       30-20-10 reps

Plank (elbows and toes)        90-60-30 seconds

Run                                          200-300-400 meters

BB Row                                   10-20-30 reps

Burpee                                     10-20-30 reps

Round 1 is 12 reps of sledge, 30 wall balls, 90 seconds of plank,

run 200m, 10 rows and 10 burpees.

Round 2 is 9 reps of sledge, 20 wall balls, 60 seconds of plank,

run 300m, 20 rows and 20 burpees.

Round 3 is 6 reps of sledge, 10 wall balls, 30 seconds of plank,

run 400, 30 rows and 30 burpees.