11/14/23

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 12 reps

Start with a somewhat light weight for set 1.

Go heavier for set 2.

#2  BB Row - 3 sets x 12 reps

Same weight all 3 sets.

#3  Start a timer.

 At 0:00, 3:00, 6:00 etc. do 8 Burpees

When you are not doing Burpees, in any order

and any combination, do:

DB Row                            45 reps each side

Tire Pull w/25 lbs              2 total minutes

Pullup                               60 reps

DB Farmer's Walk            250 meters

Goblet Squat                    75 reps