2/14/23

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Standing BB Push Press

1 set x 15 reps

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start light then add weight each set.

#2  This is 6 rounds of continuous work.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Row                                   10 reps each side

B) Burpee                                    12 reps

C) Double Under                          30 reps

D) Medicine Ball Wall Ball           20 reps

E) Run                                         250 meters

F) Tire Pull                                   50 meters w/ 50 lbs