11/2/24

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - weighted if possible

5 sets x 5 reps (try to add weight each set)

#2  BB Row 

1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps

Add weight each set.  

#3  In 8 minutes, do as many rounds as you can of:

DB Ground to Overhead          8 reps each side

Double Under                          30 reps

DB Row                                    8 reps each side

1" Deficit Pushup                     16 reps

Air Squat                                  24 reps

Plank (elbows and toes)           40 seconds

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

DB Ground to Overhead          12 reps each side

Double Under                          45 reps

DB Row                                    12 reps each side

1" Deficit Pushup                     24 reps

Air Squat                                  36 reps

Plank (elbows and toes)           60 seconds