8/28/24

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  Do one round of:

Medicine Ball Wall Ball                  25 reps

Inverted Row                                  25 reps

Regular Pushup                             50 reps

Double Under                                 75 reps

American Kettlebell Swing           25 reps

DB Suitcase Carry                         150 meters (75 meters each hand)

American Kettlebell Swing           25 reps

Double Under                                 75 reps

Regular Pushup                             50 reps

Inverted Row                                  25 reps

Medicine Ball Wall Ball                  25 reps