5/5/23

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 (1.5 REP) - 4 sets x 8 reps

Start light then add weight each set.

#2  Start a timer.

A) EVEN minutes, do 15 reps of Goblet Squat

When you are not doing goblet squats, you are running.

You are done with part A after you run a total of 600 meters.

After you finish part A, on the next even minute, begin:

B) EVEN minutes, do 12 reps each side of DB Row

When you are not doing db rows, you are doing burpees.

You are done with part B after you do 60 Burpees.

After you finish part B, on the next even minute, begin:

C) EVEN minutes, do 7 reps each side of Sledgehammer VS Tire

When you are not doing sledgehammer vs tire, you are doing

pushups.  You are done with part C when you finish 100 pushups.