Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Romanian Deadlift
1 set x 14 reps, 1 set x 12 reps, 1 set x 10 reps
Start light, then add a little weight for set 2 and 3.
#2 Strict Weighted Pullup - 5 sets x 8 reps
Set 1 - 8 reps at 90% of your top weight for today
Set 2 - 8 reps at top weight for today
Set 3, 4, 5 - 8 reps back down at 90%
#3 In 20 minutes, do as many rounds as you can of:
Run 200 meters
Bumper Plate Overhead Carry 75 meters
Inverted Row 20 reps
Burpee 20 reps
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