9/9/23

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 of 12 from 9/3/23.

#2  In any order and any combination, do:

Sledgehammer VS Tire        30 reps each side

Burpee                                 50 reps

DB Bench Press                   70 reps

REST one minute.  Then in any order and any 

combination, do:

Pullup                                      60 reps

Medicine Ball Wall Ball            60 reps

BB Nosebreaker                       60 reps

#3  BB Row - 4 sets x 9 reps

Same weight all 4 sets.  Pick a weight that is 

challenging, but you can get all reps with good

technique.