11/27/25

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 heavy set of 5 reps.

Go heavier than 11/21.

#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 2 rounds of:

DB Suitcase Carry 75 meters each hand (1 DB)

Air Squat - 60 reps

Run - 400 meters

1" Deficit Pushup - 40 reps

DB Row - 20 reps each side

Double Under - 60 reps