6/23/24

Warmup - Do 3 rounds of:

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  Do 4 rounds of:

BB Curl                        12 reps each round

DB Thruster                 10-14-18-22 reps

Then do 4 rounds of:

Sledgehammer VS Tire            10 reps each side

Run                                          100-200-300-400 meters

Then do 4 rounds of:

DB Farmer's Walk           50 meters each round

Goblet Squat                  14-18-22-26 reps