Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Strict Pullup - Do 50 total reps
Break it up however you want.
#2 BB Row - 5 sets x 6 reps
Set 1 - 6 reps at 90% of top weight for today
Set 2 - 6 reps at top weight for today
Sets 3,4+5 - 6 reps back down at 90%
#3 Start a timer:
PART A
0:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side
1:00 - REST
2:00 - As many Burpees as you can, out of a total of 60 reps
3:00 - REST
4:00 - As many DB Rows as you can, out of a total of 60 reps each side
5:00 - REST
6:00 - Run as far as you can, out of a total of 600 meters
7:00 - REST
8:00 - As many Medicine Ball Wall Balls as you can, out of a total of 60 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Sledgehammer VS Tire 35 reps MINUS how many reps you did in PART A
Burpee 60 reps MINUS how many reps you did in PART A
DB Row 60 reps MINUS how many reps you did in PART A
Run 600 meters MINUS how far you went in PART A
Med Ball Wall Ball 60 reps MINUS how many reps you did in PART A
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