10/22/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#3  Start a timer.

Run              100 meters at 0:00, 4:00, 8:00, etc. 

Air Squat     20 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing air squats, in any order and 

any combination, do:

DB Row               60 reps each side

BB Push Press    60 reps

Double Under    120 reps

You are done when you finish all reps of db row, push press

and double under.

✅ 10/23/25 4:00 pm