Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB PAUSE Deadlift - 4 sets x 3 reps
Pause for 1 second right after you break contact with the floor, then for
one second when the bar is at your knees. This should be fairly light.
Not touch and go. Reset your start position for each rep. Add weight each set.
#2 Strict Pullup
1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
Weighted if possible and try to add weight each set.
#3 Do 3 rounds of:
DB Farmer's Carry 100-75-50 meters
Sledgehammer VS Tire 8-12-16 reps each side
Burpee 30-20-10 reps
BB Row 10-20-30 reps
Plank (elbows and toes) 75-60-45 seconds
Medicine Ball Wall Ball 10-20-30 reps
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