7/5/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the top, and

PAUSE for one second at the bottom, of each rep.

#2  Do 1 set x 20 reps each side of DB Ground to Overhead

Then start a timer. 

On the minute at 0:00, 1:00, 2:00, 3:00, 4:00, and 5:00

Run 100 meters in less than 20 seconds.

On the minute at 6:00, 7:00, 8:00, 9:00, 10:00, and 11:00

do 10 reps each side of DB Row.

On the minute at 12:00, 13:00, 14:00, 15:00, 16:00, and 17:00

do 12 reps of Medicine Ball Wall Ball.

After you are done with all sets of wall balls, do another set of 

20 reps each side of DB Ground to Overhead