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.
Go heavier than 11/15.
#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 This is 6 rounds of continuous work.
Round 1 is A, B, C, D, E and F
Round 2 is A, B, C, D and E
Round 3 is A, B, C and D
Round 4 is A, B and C
Round 5 is A and B
Round 6 is A
A) BB Ground to Overhead 3 reps
B) 24" Box Jump 10 reps
C) Inverted Row 15 reps
D) Goblet Squat 25 reps
E) Pushup 40 reps
F) DB Suitcase Carry 100 meters each hand
✅ 11/22/25 6:00 pm
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