Pullup - 5 reps
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 10 reps
#1 BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps
Set 1 is heavy
Sets 2 and 3 - take off 10% and do 2 more sets x 8 reps
#2 Start a timer.
EVEN minutes, do 3 reps of Tire Flip Jump Through.
When you are not doing tire flip jump through, in any order and any combination, do:
Clean Grip Deadlift - 20 reps at 225 lbs
Inverted Row - 30 reps (legs straight, heels on bench)
Hand Release Pushup - 40 reps
Air Squat - 50 reps
Double Under - 60 reps
You are done with #2 when you finish all reps of
deadlift, row, pushup, air squat, and double under.
#3 BB Bench Press (regular tempo) - 3 sets x 12 reps
Same weight all 3 sets. Go light enough so you can get all 12 reps
each set.
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