8/18/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jump

For the box jumps:

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

Rounds 5-7, add height and do 2 reps

Round 8-10, add height again and do 1 rep

#2  DB Farmer's Walk - 200 meters

Then in any order and any combination, do:

BB Nosebreaker - 60 reps

Cable Row - 60 reps

Goblet Squat - 60 reps

Then do Tire Pull - as far as you can in 60 seconds (25 lbs)

Then in any order and any combination, do:

BB Push Press - 60 reps

DB Hammer Curl - 60 reps (both arms same time)

Burpee - 60 reps