Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
Work up to one moderately heavy set of 15 reps.
Leave room to go heavier on 6/6 and 6/12.
#2 BB Row
1 set x 24 reps
1 set x 18 reps
1 set x 12 reps
Start light. Add weight for sets 2 and 3.
#3 Do 4 rounds of:
DB Waiter's Walk 50 meters (25m each hand)
Air Squat 10-20-30-40 reps
Then do 4 rounds of:
DB Row 12 reps each side
Double Under 15-25-35-45 reps
Then do 4 rounds of:
Run 200 meters
DB Thruster 9-13-17-21 reps
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