11/26/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Leave room to go heavier on 12/2.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight

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

DB Thruster                              16 reps

Pullup                                      16 reps

Burpee                                     12 reps

Sledgehammer VS Tire            12 reps each side

DB Suitcase Carry                    100 meters (50m each side)