3/12/23

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 6 reps.

Then take off 10% and do 4 more sets x 6 reps.

#2  Pushup - 120 reps

Break it up however you want. Just try to work 

as quickly as you can to finish all 120 reps.

#3  This is 6 rounds.  REST one minute between rounds.

Round 1 - Do A

Round 2 - Do A and B

Round 3 - Do A, B and C

Round 4 - Do A, B, C and D

Round 5 - Do A, B, C, D and E

Round 6 - Do A, B, C, D, E and F

A) DB Thruster - 12 reps

B) DB Row - 12 reps each side

C) DB Bench Press - 20 reps

D) Air Squat - 40 reps

E) DB Farmer's Walk - 150 meter

F) Tire Pull - 50 meters with 50 lbs