2/19/26

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 PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps   

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many Inverted Rows as you can, out of a total of 60 reps 

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many Regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

inverted row, goblet squat and pushups that you didn't get done in part A.