9/15/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - 40 total reps

Break it up however you want

#2  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%

#3  Do 4 rounds of:

Run                             150 meters

Goblet Squat               12-16-20-24 reps

Then do 4 rounds of:

1" Deficit Pushup          20 reps

Double Under                20-30-40-50 reps

Then do 4 rounds of:

Inverted Row                        15 reps

Medicine Ball Wall Ball         9-13-17-21 reps