11/13/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 1 set x 10 reps

Do as many warmup reps and sets as you like.

Work up to one moderately heavy set.

Save room to go heavier on 11/19 and 11/25. 

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  In 10 minutes, do as many rounds as you can of:

DB Thruster        10 reps

DB Row                10 reps each side

Double Under      30 reps

Then REST 1 minute.  

Then, in 10 minutes, do as many rounds as you can of:

Air Squat                                25 reps

DB Incline Bench Press        15 reps

DB Farmer's Walk                50 meters