4/24/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Set 1 - do 3 reps at 70% of 1RM

Set 2 - do 3 reps at 77.5%

Sets 3, 4, 5, 6, 7 - do 3 reps at 82.5%

#2  EVEN minutes - In any order and any combination, do:

BB Deadlift - 20 reps (you pick the weight)

Air Squat - 120 reps

ODD minutes - In any order and any combination, do:

Pullup - 40 reps

Pushup - 80 reps

You are done when you finish all reps of deadlift, air squat, pullup and pushup.

For the deadlift, pick a weight that is challenging but you can get all reps with

good technique.