4/2/23

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 3 reps.

Then take off 10% and do 5 more sets x 3 reps.

#2  In 5 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 15 reps

DB Hammer Curl - 15 reps (both arms at the same time)

REST one minute

Then, in 5 minutes, do as many rounds as you can of:

Sledgehammer VS Tire - 6 reps each side

Double Under - 24 reps

REST one minute

Then, in 5 minutes, do as many rounds as you can of:

American Kettlebell Swing - 15 reps

Close Grip Pushup - 15 reps (thumbs about 2" apart)

REST one minute

Then, in 5 minutes, do as many rounds as you can of:

Cable Row - 12 reps

Air Squat - 24 reps