Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
Work up to one moderately heavy set of 16 reps.
Leave room to go heavier on 9/28 and 10/4.
#2 BB Row - 3 sets x 16 reps
Set 1 - 16 reps at 90% of top weight for today
Set 2 - 16 reps at top weight
Set 3 - 16 reps back down at 90% of top weight
#3 Do 10 rounds of:
Pullup 10-9-8-7-6-5-4-3-2-1 rep
Burpee 1-2-3-4-5-6-7-8-9-10 reps
(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)
Then immediately do 5 rounds of:
DB Farmer's Carry 50 meters
Medicine Ball Wall Ball 15 reps
✅ 9/23/25 1:45pm
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