9/3/24

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 20 minutes, do as many rounds as you can of:

DB Ground to Overhead                        12 reps each side

Run                                                       200 meters

1" Deficit Pushup                                   24 reps

Air Squat                                               36 reps

BB Curl                                                  12 reps

24" Box Jump                                         12 reps