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 72.5% of 1RM
1 set x as many reps as you can at 72.5% of 1RM
#2 On the minute at 0:00, 1:00, 2:00, 3:00, 4:00 and 5:00
do Close Grip Pushup - you pick the number of reps and hit
that same number of reps each minute
On the minute at 6:00, 7:00, 8:00, 9:00, 10:00 and 11:00
do Cable Row - 15 reps (you pick the weight)
On the minute at 12:00, 13:00, 14:00, 15:00, 16:00 and 17:00
do Air Squat - you pick the number of reps and hit that same
number of reps each minute
On the minute at 18:00, 19:00, 20:00, 21:00, 22:00 and 23:00
do American Kettlebell Swing - 15 reps
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