2/12/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

#3  Do one round of:

DB Thruster                    24 reps

DB Hammer Curl             20 reps

24" Box Jump                 16 reps

Close Grip Pushup         32 reps

Double Under                 64 reps

Inverted Row                  32 reps

Double Under                 64 reps

Close Grip Pushup         32 reps

24" Box Jump                 16 reps

DB Hammer Curl             20 reps

DB Thruster                    24 reps