4/12/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 40 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep,

and PAUSE for one second at the BOTTOM of each rep.

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.  

#3  American Kettlebell Swing - 20 reps

Then do 10 rounds of:

Air Squat                                      20-19-18-17-16-15-14-13-12-11 reps

1" Deficit Pushup                          5-6-7-8-9-10-11-12-13-14 reps

Then do American Kettlebell Swing - 20 reps

Then do 10 rounds of:

DB Row              11-10-9-8-7-6-5-4-3-2 reps

DB Thruster        2-3-4-5-6-7-8-9-10-11 reps

Then do American Kettlebell Swing - 20 reps