2/18/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#2  Start a timer.

At 0:00, 4:00, 8:00, etc. do DB Thruster - 12 reps

At 2:00, 6:00, 10:00 etc. do American Kettlebell Swing - 12 reps

When you are not doing thrusters or swings, in any order any

any combination, do:

Pullup              55 reps

Pushup            110 reps

Air Squat         165 reps