1/7/25

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 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 20 minutes, do as many rounds as you can of:

DB Thruster             8 reps (heavy)

Inverted Row           16 reps

Regular Pushup      24 reps

Air Squat                 32 reps

Double Under          40 reps

Run                         200 meters