12/14/24

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 12 reps.

Leave room to go heavier on 12/14 and 12/20.

#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% of top weight

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

Medicine Ball Wall Ball        12 reps

DB Suitcase Carry                50 meters each hand

Pullup                                  12 reps

Burpee                                 12 reps

DB Row                                8 reps each side

Then REST 2 minutes.

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

Medicine Ball Wall Ball        18 reps

DB Suitcase Carry                75 meters each hand

Pullup                                  18 reps

Burpee                                 18 reps

DB Row                                12 reps each side