11/4/23

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 - 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 any order and any combination, do:

Medicine Ball Wall Ball - 60 reps

Inverted Row - 60 reps

Then in any order and any combination, do:

Air Squat -120 reps

Pushup - 80 reps

Then in any order and any combination, do:

Run - 800 meters

DB Row - 50 reps each side