4/18/24

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 - 4 sets x 12 reps

Same weight all 4 sets.

#3 This is with a partner.  Each partner will do:

BB Curl                      4 sets x 12 reps

BB Push Press            4 sets x 12 reps

Run                             7 sets x 100 meters

Inverted Row              4 sets x 15 reps

Goblet Squat               4 sets x 20 reps

Only one partner is working at a time.

Partner A does 12 curls, then Partner B does 12 curls,

back and forth until each partner has done 4 sets. Then

move on to push press, etc.