10/3/24

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 11 minutes, do as many rounds as you can of:

Run                                         200 meters

Medicine Ball Wall Ball            15 reps

BB Curl                                    15 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Air Squat                                         30 reps

DB Ground to Overhead                  10 reps each side

1" Deficit Pushup                            20 reps