11/15/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 3 sets x 5 reps, regular tempo

Set 1 - 5 reps at 90% of your top weight for today

Set 2 - 5 reps at your top weight for today.

Set 3 - 5 reps back down at 90%

Goal for set 2 is a moderately heavy set of 5 reps.

#2  BB Row - 6 sets x 5 reps

Set 1 - 5 reps at 90% of top weight for today

Set 2 - 5 reps at top weight

Sets 3 through 6 - 5 reps back down at 90% of top weight

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps

 ✅ 11/19/25 9:00 pm