3/9/23

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 22 minutes, do as many rounds as you can of:

Run                                             100-150-200 meters...

Burpee                                        12-14-16 reps...

BB Row                                       12-14-16 reps...

Seated DB Shoulder Press         12-14-16 reps...

BB Curl                                       12-14-16 reps...

American Kettlebell Swing         12-14-16 reps...

Add 50 meters every round to the run and 2 reps every 

round the rest of the exercises.