2/28/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 3 more sets x 9 reps.

#2  Pushup - 110 reps

Break it up however you want.  Just try to work as

quickly as you can to finish all 110 reps.

#3  Do 5 rounds of:

BB Deadlift     10-8-6-4-2 reps

Burpee             8-10-12-14-16 reps

Then immediately do 5 rounds of:

BB Row       6-8-10-12-14 reps

DB Thruster    14-12-10-8-6 reps

Then immediately do 5 rounds of:

Run  100-150-200-250-300 meters

DB Ground to Overhead    14-12-10-8-6 reps each side