6/5/24

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  Do one round of:

DB Thruster                                   25 reps

DB Row                                         25 reps each side

24" Box Jump                               25 reps

DB Farmer's Walk                         150 meters

EZ Curl Bar Nosebreaker              25 reps

Goblet Squat                                50 reps

EZ Curl Bar Nosebreaker              25 reps

DB Farmer's Walk                         150 meters

24" Box Jump                              25 reps

DB Row                                        25 reps each side

DB Thruster                                  25 reps