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
somewhat light then add weight each set. Finish
heavier than 1/20/23.
#2 Start a timer. This is 5 rounds.
0:00 - Run 150 meters each round
1:00 - Goblet Squat 12-14-16-18-20 reps
2:00 - Tire Pull 50-45-40-35-30 seconds
3:00 - Burpee 8-10-12-14-16 reps
Round 2 starts at 4:00. Round 3 starts at 8:00.
Round 4 starts at 12:00. Round 5 starts at 16:00.
Round 1 is 150m run, 12 goblet squats, 50 sec tire pull, 8 burpees.
Round 2 is 150m run, 14 goblet squats, 45 sec tire pull, 10 burpees.
Round 3 is 150m run, 16 goblet squats, 40 sec tire pull, 12 burpees.
Round 4 is 150m run, 18 goblet squats, 35 sec tire pull, 14 burpees.
Round 5 is 150m run, 20 goblet squats, 30 sec tire pull, 16 burpees.
For the tire pull, 50 lbs in the tire, walking backward, as far as you can.
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