3/3/26

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

4 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps at top weight 

Sets 3+4 - 6 reps back down at 90%

#2  BB Row 

1 set x 12 reps

1 set x 9 reps

1 set x 6 reps

Start light.  Add weight for sets 2 and 3. 

#3 Do 6 rounds of:

Run 200 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 10 reps

Medicine Ball Wall Ball - 12 reps

3/2/26

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

#1  BB Bench Press 

Set 1 - 6 reps at a moderately heavy weight

Sets 2,3,4+5, do 6 reps at 90% of set 1

#2  BB Incline Bench Press

Set 1 - 6 reps at a moderately heavy weight

Sets 2,3,4+5, do 6 reps at 90% of set 1

#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