7/11/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 40 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.  

#3  In 11 minutes, do as many rounds as you can of:

DB Thruster                 15 minutes              

Double Under               35 reps

DB Farmer's Walk      100 meters

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

BB Push Press             12

Inverted Row               18 reps

Goblet Squat                24 reps