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 Start a timer
PART A
0:00 - As many Air Squats as you can out of a total of 120 reps
1:00 - REST
2:00 - As many reps of Regular Pushups as you can, out of a total of 90 reps
3:00 - REST
4:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps
5:00 - REST
6:00 - As many Double Unders as you can, out of a total of 120 reps
7:00 - REST
8:00 - As many BB Rows as you can, out of a total of 60 reps
9:00 - REST
10:00 - As many Medicine Ball Wall Balls as you can, out of a total of 60 reps
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
Air Squat 120 reps MINUS how many reps you did in PART A
Regular Pushup 90 reps MINUS how many reps you did in PART A
American Kettlebell Swing 60 reps MINUS how many reps you did in PART A
Double Under 120 reps MINUS how many reps you did in PART A
BB Row 60 reps MINUS how many reps you did in PART A
Medicine Ball Wall Ball 60 reps MINUS how many reps you did in PART A
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