11/25/22

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 a heavy set of 10 reps.

Go heavier than 11/19/22.

#2  BB Row - 4 sets x 10 reps

Start with a somewhat light weight, then add 

weight each set.

#3  This is continuous work.  Do 4 rounds of:

Cable Row                              15 reps

Air Squat                                30 reps

DB Incline Bench Press         25-20-15-10 reps

Double Under                         45 reps

DB Farmer's Walk                100 meters

DB Thruster                           10-15-20-25 reps