7/5/24

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 - 35 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 any order and any combination, do:

DB Row                            40 reps each side

1" Deficit Pushup             80 reps

Air Squat                          120 reps

Then in any order and any combination, do:

Sledgehammer VS Tire             25 reps each side

Medicine Ball Wall Ball             40 reps

Run                                              400 meters