4/24/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  Strict Pullup - 45 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  Start a timer.  Do 6 rounds of:

EVEN minutes - American Kettlebell Swing - 15 reps

ODD minutes - Burpee - 10 reps

The last set of Burpees starts at 11 minutes.

At 12:00, in any order and any combination, do:

DB Row                                 50 reps each side

24" Box Jump                       30 reps

DB Farmer's Walk                  250 meters

Medicine Ball Wall Ball          50 reps

Plank                                     3 minutes