9/15/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps 

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 9 reps

Start with a moderate weight for set 1.

Add weight for set 2 and 3.  Finish heavier 

than your top set from 9/9/23.  

#2  In 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 20 reps

Sledgehammer VS Tire - 10 reps each side

Double Under - 50 reps

DB Bench Press - 20 reps

Inverted Row - 20 reps

DB Suitcase Carry - 100 meters (one DB, switch hands

at 50 meters)

#3  DB Row - 4 sets x 9 reps each side

Same weight all 4 sets.