Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
Start light then add weight each set.
#2 Do 3 rounds of:
DB Row 10-15-20 reps
1" Deficit Pushup 20-30-40 reps
Run 200-300-400 meters
DB Hammer Curl 15-20-25 reps
DB Thruster 15-20-25 reps
Double Under 40-50-60 reps
Sledgehammer VS Tire 8-12-16 reps each side
Plank (elbows+toes) 45-60-75 seconds
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