8/22/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

First set is unweighted, then add weight each set.

#2  BB Row

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light then add weight each set.

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

DB Row                               10 reps each side

1" Deficit Pushup               20 reps 

Goblet Squat                       30 reps

REST two minutes.  

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

Sledgehammer VS Tire          10 reps each side

BB Curl                                    14 reps

Burpee                                      18 reps