9/21/24

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  In 8 minutes, do as many rounds as you can of:

DB Ground to Overhead              8 reps each side

Air Squat                                    20 reps

Inverted Row                              12 reps

Burpee                                       12 reps

DB Farmer's Carry                      100 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

DB Ground to Overhead              12 reps each side

Air Squat                                    30 reps

Inverted Row                              18 reps

Burpee                                       18 reps

DB Farmer's Carry                      150 meters