5/2/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps

For Rounds 1-4, height is 30" and do 3 reps

For Rounds 5-7, add height and do 2 reps

For Rounds 8-10, add height again and do 1 rep

#2  Do 10 rounds of:

Standing BB Shoulder Press        11-10-9-8-7-6-5-4-3-2 reps

Standing BB Curl                          2-3-4-5-6-7-8-9-10-11 reps

Then do 6 rounds of:

BB Deadlift        1-3-5-7-9-11 reps

Pushup               27-25-23-21-19-17 reps

Then do 10 rounds of:

Pullup                2-3-4-5-6-7-8-9-10-11 reps

DB Thruster     11-10-9-8-7-6-5-4-3-2 reps