3/31/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#2  In 20 minutes, do as many rounds as you can of:

DB Ground to Overhead       16-14-12... reps each side

DB Bench Press                      20-18-16... reps

Pullup                                      16-14-12... reps

Goblet Squat                           24-22-20... reps

DB Row                                    16-14-12... reps each side

Bumper Plate Overhead Carry 50 meters each round

Run 150 meters each round          

Subtract 2 reps from each exercise, every round, (except

overhead carry and run) until you hit 20 minutes.