11/2/23

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 6 sets x 2 reps

Start with a moderate weight.

Add weight for sets 2-6.

#2  Pullup - 5 sets x 6 reps

Weighted if possible.

Start light then add weight each set.

#3  This is 6 rounds.

Round 1 - Do A, B, C, D, E and F

Round 2 - Do A, B, C, D and E

Round 3 - Do A, B, C and D

Round 4 - Do A, B, and C

Round 5 - Do A and B

Round 6 - Do A

A) DB Thruster                             10 reps

B) DB Hammer Curl                      12 reps

C) Double Under                           40 reps

D) Plank                                        60 seconds

E) 24" Box Jump                           25 reps

F) American Kettlebell Swing       40 reps