Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
Work up to a heavy set of 12 reps.
#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
#4 In any order and any combination, do:
Plank (elbows and toes) 3 minutes
Run 600 meters
DB Ground to Overhead 40 reps each side
Then in any order and any combination, do:
Inverted Row 60 reps
1" Deficit Pushup 60 reps
Goblet Squat 90 reps
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