9/27/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5

Do these weighted if you can, and add weight each set.

#2  BB Row 

1 set x 12 reps, 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps

Add weight each set.  

#3 In any order and any combination, do:

Inverted Row                      50 reps

DB Thruster                        50 reps

Double Under                     150 reps

Then in any order and any combination, do:

Regular Pushup                 80 reps

Goblet Squat                      80 reps

DB Suitcase Carry              150 meters each side