12/26/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

2 sets x 8 reps

Work up to a moderately heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight

Sets 3,4+5 - 8 reps back down at 90% of top weight

#3  In 11 minutes, do as many rounds as you can of:

1" Deficit Pushup            15 reps

Air Squat                        25 reps

DB Suitcase Carry           50 meters (25m each hand)

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Row                          10 reps 

DB Thruster                    15 reps

Double Under                 40 reps