7/17/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 5 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight

Sets 3,4+5 - 9 reps back down at 90%

#2  Strict Weighted Pullup - 5 sets x 5 reps

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at top weight for today

Set 3, 4, 5 - 5 reps back down at 90%

#3  Do one round of:

Burpee                                    20 reps

BB Curl                                  15 reps

Goblet Squat                          25 reps

Regular Pushup                     40 reps

24" Box Jump                         15 reps

DB Ground to Overhead          20 reps each side

24" Box Jump                          15 reps

Regular Pushup                      40 reps

Goblet Squat                           25 reps

BB Curl                                   15 reps

Burpee                                     20 reps