8/9/23

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  In 10 minutes, do as many rounds as you can of:

Tire Pull - 30 seconds as far as you can (25 lbs in tire)

Run - 150 meters

DB Suitcase Carry - 50 meters (1 DB, 25 meters each hand)

DB Thruster - 15 reps

REST one minute.

Then, in 10 minutes, do as many rounds as you can of:

BB Deadlift - 8 reps

24" Box Jump - 10 reps

DB Row - 12 reps each side

DB Bench Press - 14 reps