10/27/24

Warmup - Do 2 rounds of:

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  Do 4 rounds of:

Inverted Row                   12 reps each round

DB Thruster                     10-14-18-22 reps

Then do 4 rounds of:

DB Suitcase Carry            50m (25m each hand)

Goblet Squat                      10-14-18-22 reps

Then do 4 rounds of:

24" Box Jump             10 reps

Regular Pushup          10-18-26-34 reps