10/21/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 5 sets x 3 reps

Start with a moderate weight for set 1.

Add weight for sets 2-5.

#2  Strict Pullup - 4 sets x 8 reps

Weighted if possible.  Start light then add 

weight each set.

#3  Do 3 rounds of:

DB Row                                      20 reps each side

Medicine Ball Wall Ball              20 reps

DB Farmer's Walk                      100 meters

DB Bench Press                         20 reps

Air Squat                                    40 reps

Plank (elbows and toes)             60 seconds

American Kettlebell Swing         20 reps

REST one minute between rounds.