4/6/24

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.

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

#2  BB Row - 6 sets x 6 reps

Same weight all 6 sets.

#3  Do 2 rounds of:

DB Hammer Curl                                30-15 reps

Regular Pushup                                   60-30 reps

Goblet Squat                                         50-25 reps      

Run                                                        200 meters both rounds

Bumper Plate Overhead Walk            50-100 meters

Sledgehammer VS Tire                        8-16 reps each side

Burpee                                                   20-40 reps