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 Start a timer
PART A
0:00 - As many Goblet Squats as you can out of a total of 60 reps
1:00 - REST
2:00 - As many reps of 1" Deficit Pushups as you can, out of a total of 80 reps
3:00 - REST
4:00 - As many Double Unders as you can, out of a total of 100 reps
5:00 - REST
6:00 - As many DB Rows as you can, out of a total of 50 reps each side
7:00 - REST
8:00 - As many DB Thrusters as you can, out of a total of 50 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Goblet Squat 60 reps MINUS how many reps you did in PART A
1" Deficit Pushup 80 reps MINUS how many reps you did in PART A
Double Under 100 reps MINUS how many reps you did in PART A
DB Row 50 reps MINUS how many reps you did in PART A
DB Thruster 50 reps MINUS how many reps you did in PART A
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