10/28/31

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps, regular tempo

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at your top weight for today.

Goal for set 2 is a moderately heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight

Sets 3,4+5 - 8 reps back down at 90% of top weight

#3  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 9 reps

Medicine Ball Wall Ball - 12 reps

✅ 11/6/25 9:00 pm