10/15/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps top weight for today

Sets 3,4+5 - 6 reps back down at 90%

#3  In 20 minutes, do as many rounds as you can of:

Double Under                              45 reps

Air Squat                                     35 reps

DB Farmer's Carry                       100 meters

Regular Pushup                           25 reps

BB Curl                                        12 reps

DB Ground to Overhead               12 reps each side