5/30/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 3 sets x 15 reps

Set 1 - 15 reps at 90% of your top weight for today

Set 2 - 15 reps at top weight 

Set 3 - 15 reps back down at 90%

#2  Strict Pullup - regular tempo

40 total reps

Break it up however you want.

Just work as quickly as you can to finish all 40 reps.

#3  In 11 minutes, do as many rounds as you can of:

DB Row                                12 reps each side

Medicine Ball Wall Ball        18 reps

DB Farmer's Walk                 50 meters

REST 2 minutes

Then in 11 minutes, do as many rounds as you can of:

24" Box Jump                    12 reps

1" Deficit Pushup               24 reps

Run                                   200 meters