6/29/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90%

#2  Strict Pullup - 30 reps

Break it up however you want.

PAUSE for one second at the TOP of each rep, and

PAUSE for one second at the BOTTOM of each rep.

Get as high as you can over the bar each rep.  

#3  In 8 minutes, do as many rounds as you can of:

1" Deficit Pushup                 16 reps

Sledgehammer VS Tire        8 reps each side

Burpee                                   12 reps

Inverted Row                        16 reps

Double Under                       32 reps

Then rest 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

1" Deficit Pushup                  24 reps

Sledgehammer VS Tire        12 reps each side

Burpee                                   18 reps

Inverted Row                         24 reps

Double Under                        48 reps