3/21/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

5 sets x 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight 

Sets 3,4+5 - 3 reps back down at 90%

#2  BB Row 

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Add weight for sets 2 and 3. 

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps