2/13/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

3 sets x 9 reps

Set 1 - 9 reps at 90% of top weight for today

Set 2 - 9 reps at top weight 

Set 3 - 9 reps back down at 90%

#2  BB Row 

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Start light.  Add weight for sets 2 and 3. 

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

Pullup                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps