2/25/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Squat - 10 reps

#1  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps

Then take off 10% and do 2 more sets x 12 reps.

#2  In 10 minutes, do as many rounds as you can of:

Medicine Wall Ball     15 reps

Inverted Row               15 reps

Pushup                          15 reps

DB Farmer's Walk      50 meters

REST 2 minutes, then in 10 minutes, do as many rounds

as you can of:

Air Squat                    21 reps

Sledge                          7 reps each side

Double Under             28 reps

Pullup                         14 reps