7/19/23

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 with a 2 second PAUSE at the bottom of each rep

6 sets x 4 reps

Start light then try to add weight each set.

#2  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B, and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Ground to Overhead - 7 reps each side

B) Inverted Row - 12 reps

C) Medicine Ball Wall Ball - 15 reps

D) Run - 200 meters

E) Pushup - 40 reps

F) Air Squat - 100 reps