3/7/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the bottom of each rep,

and for one second at the TOP.  Get as high over the bar

as you can each rep.  

#2  BB Row - 4 sets x 10 reps

Same weight all 4 sets.  

#3  Do 2 rounds of:

DB Hammer Curl                              30-15 reps

Close Grip Pushup                            50-25 reps

Air Squat                                            70-35 reps

Plank (elbows and toes)                    90 seconds both rounds

Bumper Plate Overhead Walk        50-150 meters

Sledgehammer VS Tire                    8-16 reps each side

DB Thruster                                      20-40 reps