9/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3. Finish heavier 

than your top set from 9/15/23.

#2  This is 6 rounds.  

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Ground to Overhead         8 reps each side

B) Run                                        150 meters

C) Pullup                                     15 reps

D) BB Push Press                        15 reps

E) Goblet Squat                          30 reps

F) DB Farmer's Walk                    200 meters

#3 DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.