3/15/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Work up to a heavy set of 9 reps.

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

#2  In any order and any combination, do:

Inverted Row - 60 reps

Burpee - 60 reps

REST at least one minute, then in any order and

any combination, do:

Double Under - 160 reps

BB Deadlift - 40 reps

REST at least one minute, then in any order and 

any combination, do:

Medicine Ball Wall Ball - 60 reps

Sledgehammer VS Tire - 30 reps each side