7/11/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Pullup - 5 sets x 8 reps

Weighted if possible.  And try to add weight each set.

#2  Do 1 round of:

Burpee                                      25 reps

DB Row                                    25 reps each side

Goblet Squat                            40 reps

DB Suitcase Carry                   100 meters (50 meters each hand)

Seated DB Shoulder Press       25 reps

DB Hammer Curl                      25 reps

Seated DB Shoulder Press        25 reps

DB Suitcase Carry                    100 meters (50 meters each hand)

Goblet Squat                             40 reps

DB Row                                     25 reps each side

Burpee                                       25 reps