5/6/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 30 total reps

Break it up however you want.

PAUSE for one second at the top and at the bottom

of each rep.

#2  Do one round of:

DB Thruster                                25 reps

BB Row                                       25 reps

DB Bench Press                         25 reps

BB Deadlift                                 15 reps

Seated DB Shoulder Press        25 reps

Standing DB Hammer Curl        25 reps (both hands same time)

DB Waiter's Walk                       100 meters 

Standing DB Hammer Curl        25 reps

Seated DB Shoulder Press        25 reps

BB Deadlift                                  15 reps

DB Bench Press                           25 reps

BB Row                                         25 reps

DB Thruster                                 25 reps

For the waiter's walk, switch hands at 50 meters.