1/19/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 5 reps

Work up to a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 6 reps

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

Set 2 - 6 reps at top weight

Sets 3 to 6 - 6 reps back down at 90% of top weight

#3  Do 4 rounds of:

Pullup                       12 reps

Double Under          20-30-40-50 reps

Then do 4 rounds of:

DB Farmer's Carry         50 meters

Burpee                              6-12-18-24 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead       8-10-12-14 reps each side