6/10/23

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 (regular tempo)

4 sets x 7 reps at 75% of 1RM

1 set x as many reps as you can at 75%

#2  Continuous work.  Do 2 rounds of:

Burpee     15 reps

Run          200 meters

Burpee     15 reps

Run          200 meters

Goblet Squat       20 reps

Pullup                 15 reps

Goblet Squat       20 reps

Pullup                 15 reps

Pushup                         30 reps

DB Farmer's Walk        100 meters

Pushup                        30 reps

DB Farmer's Walk        100 meters