4/30/24

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.

Get as high as you can over the bar each rep.  

#2  BB Row - 4 sets x 12 reps

Same weight all 4 sets.

#3  American Kettlebell Swing - 30 reps

Then, in any order and any combination, do:

Air Squat                                          120 reps

1" Deficit Pushup                              80 reps

Double Under                                   120 reps

DB Ground to Overhead                    40 reps each side

Standing BB Curl                              50 reps

DB Thruster                                       50 reps

Then one more set of American Kettlebell Swing - 30 reps