"How Heavy?" - Taken at The Runner's Shop, Manhattan, NYC
Warm Up: 2000m row
3 sets of: Barbell Lifts (select a weight between 30kg to 50kg, and use for all exercises).
6 x Deadlift
6 x Hang Clean
6 x Upright Row
6 x Front Squat
6 x Back Squat
6 x Push Press
6 x Bench Press
6 x Overhead Squats
Finisher:
30, 20, 10 reps of Medicine Ball Pushups
(alternate one leg version), i.e. 1 rep right leg off the ground, 2nd rep left leg off the ground and so-on.