11/19/22

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 of 10 reps.

Go heavier than 11/13/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  Do 4 rounds of:

DB Farmer's Walk              150-150-100-100 meters

DB Incline Bench Press      14-16-18-20 reps

(Add weight each round to the Farmer's Walk.)

Then immediately do 7 rounds of:

Double Under           16-18-20-22-24-26-28 reps

Air Squat                   28-26-24-22-20-18-16 reps

Then immediately begin 10 rounds of:

DB Thruster       1-2-3-4-5-6-7-8-9-10 reps

DB Row               10-9-8-7-6-5-4-3-2-1 rep each side