Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - 5 sets x 3 reps
Start with a moderate weight.
Add weight each set. Finish with a
moderately heavy set of 3. Leave room
to add weight on 12/25 and 12/31.
#2 BB Row - 6 sets x 6 reps
Start with a somewhat light weight, then
add weight each set.
#3 In 15 minutes, do as many rounds as you
can of:
Seated DB Shoulder Press 12-13-14-15 reps...
Air Squat 24-26-28-30 reps..,
Inverted Row 12-13-14-15 reps...
Double Under 24-26-28-30 reps...
24" Box Jump 8 reps each round
Round 1 - press-12, air squat-24, row-12, double under-24,
box jump 8
Round 2 - press-13, air squat-26, row-13, double under-26,
box jump 8, etc.
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