12/1/22

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 6 reps

Start with a moderate weight and add weight

for sets 2 and 3.  Finish heavier than your set of 10

from 11/25/22.

#2  BB Row - 5 sets x 8 reps

Start with a somewhat light weight, then add weight

each set.

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

24" Box Jump - 20 reps

REST one minute

Double Under - 60 reps

DB Incline Bench Press - 30 reps

REST one minute

Cable Row - 30 reps

DB Thruster - 30 reps

REST one minute

For the dumbbell walk, carry it any way you want.