7/12/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight 

Set 3 - 9 reps back down at 90%

#2  BB Row 

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Start light.  Add weight for sets 2 and 3. 

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  12 reps

Burpee                                 20-16-12 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        12-16-20 reps

Only one partner is working at a time.

Partner A does tire pull for 25m then Partner B does tire pull for 25m.

Partner A does 12 pullups, then Partner B does 12 pullups, etc.