3/25/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 35 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#2  BB Row - 5 sets x 8 reps

Same weight all 5 sets.

#3  Do one round of:

DB Ground to Overhead            20 reps each side

Air Squat                                   80 reps

Seated DB Shoulder Press        30 reps

DB Row                                     20 reps each side

Plank (elbows and toes)            90 seconds

Run                                           300 meters

American Kettlebell Swing        30 reps

Run                                            300 meters

Plank (elbows and toes)            90 seconds

DB Row                                      20 reps each side

Seated DB Shoulder Press         30 reps

Air Squat                                    80 reps

DB Ground to Overhead             20 reps each side