8/11/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

5 sets x 3 reps

Set 1 - 3 reps at 90% of top weight for today

Set 2 - 3 reps at top weight 

Sets 3,4+5 - 3 reps back down at 90%

#2  BB Row 

1 set x 8 reps

1 set x 6 reps

1 set x 4 reps

Add weight for sets 2 and 3. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Thruster - 8 reps 

At 13:00, in any order and any combination, do:

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps